RockFit | Training with Rock Cox

Swing Snatch Workout

This is a full-body workout with an emphasis on the swing snatch which is a great move for improving your technique in the snatch.  The swing snatch will also challenge your grip as well.  This workout also has a nice finisher at the end for you.

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Skydivers – 5 reps

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 w/Snatch – 5 reps each side

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

Part B (15 min)

Kettlebell Push-ups – 5 reps each side

Ring Rows – 10 reps

Lunge Jumps – 20 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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