MGW
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 15 min complete 1 of the following Snatch Complex – 1 Snatch, 1 OHS, 1 Hang Snatch, 2 Snatch Balance (i.e. 5 reps)
Climb the load each minute. If you fail more than twice on a given load then reduce the load by 5-10 kg and continue on that load for the remainder of the time.
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Score = Max Load
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then…
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2) Complete the following for time:
10 Snatch (Squat) (70 kg/40 kg)
50 DU’s
25 Strict Dip’s
50 DU’s
25 C2B Pull-up’s
50 DU’s
25 Snatch (squat) (40 kg/20 kg)
50 DU’s
20 Wall Ball’s (9,1 kg / 6,3 kg)
50 DU’s
25 Box Jump Over’s (61 cm/51 cm)
50 DU’s
10 Snatch (Squat) (70 kg/40 kg)
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Time Cap = 16 min
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Score = Time or Time Cap plus 1 sec/rep missed
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Scaling:
10 Power Snatch & OHS (Appropriate loading)
50 Singles
25 Strict Dip’s (Bar / Seated Parallette)
50 Singles
25 Pull-up’s (Band Assisted / Ring Rows)
50 Singles
25 Power Snatch OHS (Appropriate Loading but lighted thatn the 1st and last 10 reps)
50 Singles
20 Wall Ball’s (Appropriate loading)
50 Singles
25 Box Jump Over’s OR Box Step Overs
50 Singles
10 Snatch Power Snatch & OHS (Appropriate loading)
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Time Cap = 16 min
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Score = Time or Time Cap plus 1 sec/rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Our regular visitor Quinton down on vacation from Sweden, enjoying a bit of “light” snatch work 🙂
