Today we will work on Snatch technique, but this is also a great triple extension movement for explosiveness. Followed up with deadlift for some strength and great muscle builder.
The metcon consist of three, four-minute amraps with a two-minute breaks. The DB weight is low so you can work fast.
3 x 20 DB Walking
3 x 15 Supine Rower
5 x 3 Snatch Pulls
3 x 5 Deadlift @ 65%
Perform 3 rounds of 4 Minute AMRAPs followed by a 2 Minute Active Rest
10 DB Hang Snatches
15 Air Squats
Active Rest: walk 200 meters
WYO: Ring rows – 15/10
GBP: Alternate rds with Strict and Kip Pull-ups – 20/15
BRB: Add 3 Ring or Bar MU before Pull-ups, 35/20
3 x 20 Elevated Glute Bridges