RockFit | Training with Rock Cox

Snatch Chain Workout

In the snatch chain workout, you are going to be working on shoulders, legs, and everything in between.  This workout has an awesome complex of snatch and windmills.  Then the workout follow-ups with some dead cleans and isometric holds.

Warm-Up (10 min)

Hand to Hand Swings  – 10 reps

T-Push Ups – 6 reps

Goblet Squats – 5 reps

Clean and Press – 5 reps each side

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

Part A (12 min)

(Chain) Overhead Lunge, Snatch, Windmill, Snatch – 5 reps each side

One round of each exercise is one rep, do as many rounds as you can with good form rest as needed.

Part B (4 Rounds)

Push Up Hold – 30 sec

Dead Cleans – 1 min

Squat Hold – 30 sec

Hand to Hand Swings – 1 min

Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.

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