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Snatch Complex

Every 2:00 x6

1x 3 Snatch Pull + 3 Snatch 50%

2x 2 Snatch Pull + 2 Snatch @60%

3x 2 Snatch Pull + 1 Snatch @70%

Snatch Pulls are “Touch N Go”

The snatches, drop and reset after each one, recreate the perfect set up. This will carry over to a perfect execution down the road.

Warm-up (No Measure)

General

2-3 Sets:

1:30 Bike or Row

5/5 Baned Face Pull + Ext. Rotation

5/5 Single Leg Banded RDL

10-12 Alt. Wall Supported Squat Thoracic Rotations

Specific

2-3 Sets: (Building)

2 Low Hang Snatch High Pull

3 Low Hang Muscle Snatch

1 Snatch (pause @bottom)