Snatch & MetCon

Warm-up:

200 M Run/Row

20 Glute Bridges (Slow Count)

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner's Lunge & Twist

Then,

10 Romanian Deadlift (RDL) Drill with light bar or PVC (Hamstring/Hip/Glute engagement)

10 Overhead Squat Drill (With PVC or Resistance Band)

10 Single Arm High Pull R (Light Weight)

10 Single Arm High Pull L


Main Workout: To be completed in 2 Sections

Section 1: MetCon

Option 1 > 3 Months

AMRAP in 16 Minutes

200 M Run/Row

20 Alt Arm DB Biceps Curls 15/20 (R+L=1)

20 Resistance Band Triceps Ext M/H

20 Squats


Option 2 < 3 Months

AMRAP in 12 Minutes

200 M Run/Row

20 Alt Arm DB Biceps Curls 10/15 (R+L=1)

20 Resistance Band Triceps Ext M/H

20 Squats


Option 3 < 1 Month

AMRAP in 8 Minutes

100 M Run/Row

10 Alt Arm DB Biceps Curls 8/10 (R+L=1)

10 Resistance Band Triceps Ext L/M

10 Squats


Section 2: Single Arm Snatches

Option 1 > 3 Months

5 - 5 - 5 Reps of AHAP Single Arm Snatches (5 R + 5 L= 1 Set)

Option 2 < 3 Months

5 - 5 - 5 Reps of Single Arm Snatches (5 R + 5 L= 1 Set)

Option 3 < 1 Month

5 - 5 - 5 Reps of Single Arm Snatches (5 R + 5 L= 1 Set)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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