It’s SNATCH SATURDAY again!  If you missed it the first time...or are just dying to watch again... here’s the The Power Snatch video.

Weekly Warm-up

Mobility: Lacrosse ball to Quads (just above knee) – 1-2mins/side Couch Stretch – 1-2mins/side

2 Rounds:

  • 15 Poliquin OR Low Box Step-ups (controlled tempo)
  • 12 Wall Slides (2-3sec hols at bottom)
  • 10 Shoulder Pass Throughs
  • 10 Overhead Squats with empty bar
  • Part 1:

    NEW Q’s: A1. Deadlift 3 x 5 ramping sets – rest 60sec (*add 5-10lbs more than last time) A2. Handstand Holds 3 x 20-30sec holds OR 10-20 Push Ups [3011] – rest 2.5mins

    VETERAN Q’s: A1. Hang Power Snatch 8 x 2 – rest 90sec *Work up to about 80-85%. Keep a weight that feels fast and maintains technique.

    Part 2:

    2 Rounds for Max Reps:

    • 1min Max Reps of Overhead Squat @ 45% 1RM or 55% 5RM
    • Rest 1min
    • 1min Max Shoulder to Overhead @ 45% push press 1RM or 60% of 5RM press
    • Rest 1min
    • 1min Max Box Jumps
    • Rest 1min

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