JayHenMac, here’s your snatch critique:
3x max push-ups
Ascending ladder of goblet squats and double arm swings:
1 goblet squat
1 double arm swing
2 goblet squats
2 double arm swings…
Post round reached at the end of the 12 minutes.
3x Plank hold until failure
Sport Level Snatch:
Set 1: Lighter than competition weight, full snatches. Focus here is warming up good movement patterns, so end the set feeling good.
Set 2 (Main Set): Competition weight/competition rules – really push the effort here towards higher reps/longer duration
Set 3: 1 swing into 1 snatch – lighter than competition weight – push the grip here then switch arms.
As a circuit (4 rounds):
max pullups – hang from bar until failure after last rep of each set. Rest as needed to get quality sets.
Max hollow body hold
Max superman hold
8x100m sprints – rest 1 minute between rounds. Use grassy area if possible.