WEEK 1 - SESSION 2
​*CLICK THE EXERCISE NAME FOR VIDEO DEMO

SNATCH

WARM UP: 2 ROUNDS
​
1a - 5 SNATCH GRIP DEADLIFTS
1b - 5 SNATCH GRIP HIGH PULLS
1c - 5 BEHIND THE HEAD SNATCH GRIP PUSH PRESS
1d - 5 HANG SNATCH
1e - 5 OVERHEAD SQUAT
1f - 5 SQUAT SNATCH
@ empty barbell

MAIN:
HANG SNATCH
EVERY 2 MIN x 5 SETS
*Set 1 - 5 Reps @ 50%
*Set 2 - 5 Reps @ 55%
*Set 3 - 5 Reps @ 60%
*Set 4 - 5 Reps @ 70%
*Set 5 - AMRAP @ 75%

NOTES:
- Only increase weight by 5% each set if you managed to compleTE 5 reps without failing

ACCESSORY:
'BOULDER SHOULDERS'
4 SUPERSETS

1a - 3 PIKE PRESS UPS
1b - 20 HANDPLANK SHOULDER TAPS

NOTES:
- Rest as needed
- Complete exercise a and straight into exercise b without rest