Strength
Snatch
Heavy 2
Workout
15 min AMRAP
20 Lateral hops
10 Power snatch – 95/65
20 Lateral hops
10 Hang power snatch
20 Lateral hops
10 OH lunges
**OH boy… so we’re snatching today! And we have 3 variations of the snatch. We’re starting of the day with some full squat snatches. These will be starting with the bar/weights on the ground and finish with a squat. Heavy set of 2 reps. These don’t have to be touch and go, but don’t dilly dally trying to get your grip and position set up.
The workout has you doing 2 more types of snatches – power from the ground and hang – while you’ll maintain the snatch grip for the overhead lunges. Key thing here is what weight to use. Keep in mind you’ll be getting in a decent number of reps during the warm up and strength. But will your lats hold out for the workout? A great goal for those peeps more proficient in the snatch is to do all the reps unbroken. The hops will be your rest and you can take a few more seconds getting prepped to more the barbell for the next movement. If you need to rest frequently on the hops and you struggle stringing the reps together, make sure you scale the weight of the snatches so you can still move quickly through the workout.