RockFit | Training with Rock Cox

Wind Snatch Workout

In the wind snatch workout, your shoulders are going to be working on overtime.  Snatch and windmills are both great exercises and that is why I love combining them together all the time.  Plus it is for your benefit as well.  Then you put in some overtime with the shoulders after the snatch and windmills with some clean and press.  

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

Superman Push Ups – 6 reps

Kettlebell Squat Jumps – 5 reps

Snatch – 5 reps each side

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

Part A (15 min)

Snatch – 10 reps each side

Windmills – 5 reps each side

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

Part B (7 Rounds)

Clean and Press – 30 sec each side

Lunge Jumps – 30 sec

Do 7 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.

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