RockFit | Training with Rock Cox

Snatch Plus 2 Workout

This is a great workout that is going to challenge your strength and conditioning.  Starting off you will be doing some timed snatches that will test your mental capacity.  Then after the snatches, you get two more fun surprises.

Warm-Up (10 min)

Two Handed Swings – 10 reps

Spiderman Push ups – 6 reps

Lunges – 5 reps each side

Clean and Press – 5 reps each side

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

Part A (3 Rounds)

Snatch – 3 min

Do 3 rounds rest as needed between rounds.  Snatch for 3 min with the goal of not setting the kettlebell down.  Switch hands as needed.

Part B (10 min)

Sprints or Mountain Climbers – 30 sec

Alternating Press – 10 reps

High Pulls – 10 reps

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

Part C (10 min)

Sprints or Mountain Climbers – 30 sec

Double Front Squat – 5 reps

Thrusters – 5 reps each side

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

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