Workout of the Day

Fitness Level 1

A. Snatch Specific Warm-Up
5 Overhead Squats
5 Down & Up
5 Elbows High
5 Muscle Snatch
5 Snatch Drop
5 High-Hang Power Snatch
5 Hang Power Snatch
5 Power Snatch

B. 12 minutes of Snatch Technique Work

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

D. Three rounds for time of:
10 Deadlifts
10 Box Jumps 
*Step-Down

Fitness Level 2

A. Snatch Specific Warm-Up
5 Overhead Squats
5 Down & Up
5 Elbows High
5 Muscle Snatch
5 Snatch Drop
5 High-Hang Power Snatch
5 Hang Power Snatch
5 Power Snatch

B. Six sets of:
1 High-Hang Snatch + 1 Hang Snatch (above knee)
*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 each week. 

D. 10-8-6-4-2 rep rounds for time of:
Deadlifts (225/155lbs)
Box Jumps (24/20”)

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