spencerhendelsnatch

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The Lockout

 

Warm-up

3 knee to hip

3 knee to hip w/explosion

3 knee to high pull

3 muscle snatch

3 OHS

3 snatch balance

3 full snatch

 

Workout

Snatch Pull from the knee @ 100% 1RM

3×3

 

Snatch

5×2 @ 70%

2×2 @ 75%

2×2 @ 80%

 

Complex

EMOM 10 @ 60%

2 Snatch grip DL

1 Snatch

2 OHS

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