General warm up

2 sets of:
30 seconds PVC pass thrus
30 seconds deep squat progressions
30 seconds lateral banded walks- right
30 seconds lateral banded walks- left
30 seconds PVC press into OHS
30 seconds ring rows





Lifting Day- Snatch
Snatch warm up with PVC

*The warm-up you will do every day for the rest of your life*
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✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)https://www.instagram.com/p/B42avY2J2uf/


Mobility: https://www.youtube.com/watch?v=GULVw-XGRDE&mc_cid=49db463c7c&mc_eid=844dc273a9
Single arm hang for 40 seconds each side- tuck the pelvis under


Snatch barbell warm up
3 reps of each with empty barbell
snatch grip RDL
snatch high pull
muscle snatch
behind the neck press
snatch balance
hang power snatch
snatch below the knee


Snatch Progressions

Every 90 Seconds, for 3 sets (4:30)
snatch press from receiving position x 5 reps
light load - build if good form

then...

Every 1:00 for 6 sets

snatch pull to hold x 2 reps @ 30-45% 1 RM snatch
https://www.catalystathletics.com/exercise/453/Snatch-Pull-To-Hold/

then...

Every 90 seconds, for 3 sets (4:30)
snatch lift off + snatch @60%,65%,70%

https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
perform the snatch lift off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.

then...
4:00 EMOM

Snatch x 1 rep @70% and build

November Rowing Challenge
Workout 7

EMOM x 20:00

30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row

RX+ 20/16
Scaled 14/11 or 12/9