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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