Workout of the Day

Fitness Level 1

A. Snatch Specific Warm-Up

B. 12 minutes of Snatch Technique Work

C. Five sets of:
8 Back Squats
Rest 2-3 minutes
*Straight weight across all sets. 

D. AMRAP in 5 minutes of:
Partner 1 – Box Jump Overs
Partner 2 –  5 Burpees/10 KB Swings
*Score is total number of box jump overs, goal is to do more than your partner. 

Fitness Level 2

A. Snatch Specific Warm-Up

B. Six sets of:
1 High-Hang Snatch + 1 Hang Snatch (above knee) + 1 Snatch
*Same weight across all sets, aim for a 5-10lbs increase/week on working sets. 

C. Five sets of:
8 Back Squats
Rest 2-3 minutes
*Straight weight across all sets, aim for a 5-10lbs increase from last week. 

D. AMRAP in 5 minutes of:
Partner 1 – Box Jump Overs
Partner 2 –  5 Burpees/10 KB Swings
*Score is total number of box jump overs, goal is to do more than your partner. 

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