RockFit | Training with Rock Cox

Snatch Power Workout

Being explosive and fast are the theme for this workout.  In this workout, you will be working on the snatch along with a few other great power movements to help increase your speed and performance.  

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Superman Push ups – 6 reps

Kettlebell Squat Jumps – 5 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)

Swing – 5, 10 reps each side

Do 5 reps on each side and then do 10 reps on each side.  Repeat the process for 10 minutes.  Do as many rounds as you can with good form rest as needed.

Part B (15 min)

Power Push-ups – 5 reps

High Pulls – 10 reps

Two Handed Swings – 15 reps

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

Part C (5 min)

Clean and Push Press – max reps

Do as many reps as you can with good form in 5 min, switch sides as needed, rest as needed.

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