BBC Weightlifting - Snatch Workout
Warm-up:
3x
15/12 Calories bike or row
20 Cossack squats
10+10 1-Arm upright row
10+10 1-Arm overhead squats
20 Knee tucks
5 High box jumps
Build up to a heavy, but fast moving weight in a complex of:
“Snatch deadlift with pause at thigh + snatch with pause at catch” in 15:00 minutes.
Build up to a heavy set 4 tempo back squats (3:X:1)
* 3s alaslasku, kyykky ja uusiksi.
* 15:00 minutes
Core:
3x
20 V-ups
1:00 min plank hold
50 Cyclist crunches
Bonus:
4 x 15 Barbell bicep curl
4 x 10+10 JM press
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