RockFit | Training with Rock Cox

Bottom Up Snatch Workout

The bottom-up snatch workout is going to test your core, strength, and speed.  In this workout, you will be doing snatches along with the fun challenging movement bottom-up push ups.  After that, there is a great circuit that alternates between a heavy and light bell working both strength and speed.

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunge Jumps – 10 reps

Halos – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Snatch – 10 reps each side

Bottom-Up Push Ups – 10 reps

Do as many rounds as you can of each with good form rest as needed.

Part B (30 min)

Goblet Squat – 12 reps (heavy kettlebell)

Thrusters – 12 reps each side (light kettlebell)

Two-Handed Swings – 12 reps (heavy kettlebell)

Snatch – 12 reps each side (light kettlebell)

Do as many rounds as you can of each with good form rest as needed.

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