Snatch complex and AMRAP 12


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

Build to heavy complex in 15 minutes of:

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat


AMRAP 12 of:

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (55/75lbs)

Run 100m

2 Power Snatch + 2 Hang Squat Snatch + 2 Overhead Squat

Run 100m

3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squat

Run 100m

*Continue adding 1 repetition to each barbell movement after each run is complete

Stimulus Goal:

Why Do This Workout?

It doesn’t get closer to real life than this workout. Can you move a weight from the ground to overhead, then the hips to overhead, then squat it overhead and then run a quick 100m?

This workout will test your barbell proficiency as well as lung capacity.

You’ll have greater hip and shoulder strength after this workout with greater cardio and mobility on top!

Volume and Feel: Try to make it to at least the round of 5 power snatches, 5 hang squat snatches and 5 overhead squats. This workout will start off casual but will get uncomfortable in the higher rep rounds, push the pace on the runs and try to hang on!

Barbell Weight: Should feel light to moderate. The grip strength will be a factor as will fatigue and mobility. Should be a weight you could do 12-15 power snatches and overhead squats while fresh.

Specific warm-up focus: Barbell complex prep and warm-up. Barbell build.

Scaling Options: Lighter weight on barbell, row instead of run if no impact.

At Home Options: Warm-up and practice the complex with a dumbbell for 10-12 minutes. Use a lighter weight for overhead squats if needed. Complete the same complex for the AMRAP 12 but with a dumbbell. You may need to use a lighter weight for hang squat snatches and overhead squats. Complete 30 seconds of cardio of your choice in place of the runs (jumping jacks, high knees, stair jogs, etc.).



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