Snatch and Air Squats
Today’s workout is a gymnastics and weightlifting couplet - snatch and air squats. Aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch-and-go reps, however, most will find success in performing quick singles.
Scaling: Reduce the load of the barbell to complete the first 10 snatches in 2 minutes or less. Reduce the reps of the air squats to complete each set in 1:30 or less. Reduce the complexity of the snatch by performing a hang snatch. In case of injury or limitation, perform a hang snatch or single-arm dumbbell snatch in place of the snatch. For the air squats, consider squatting to a target, or performing a lunge or a box step-up.
Warm-up | 5:00
3:00-minute on a cardio machine, then do 2 rounds:
10 PVC shoulder pass throughs
10 PVC around the world
10 air squats
Mobility | 3 - 5:00
5/5 hip flexor mobility stretches
5/5 groin rocks
5/5 KB windmills
10 Downward dog with Cross toe touches
10 Cossack squats
Tech | 2:00
Demo: the snatch, power snatch, and air squats
The Snatch
The Power Snatch
The Air Squat
Specific Warm-up | 10:00
Snatch Warm-up (Empty barbell)
5/5 squatting ankle rocks with EB in hip crease
5 Snatch grip BTN push presses
5 Overhead squats
Then, perform the following:
5 Hang squat snatch from mid-thigh
5 Hang squat snatch from above the knee
5 Snatch from mid-shin
Start loading to workout weight.
Break | 2:00
WOD | <15:00
RX:
For time:
10 snatches
40 air squats
8 snatches
40 air squat
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches
♀ 125 lb
♂ 185 lb
Intermediate option:
For time:
10 snatches
40 air squats
8 snatches
40 air squats
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
10 snatches
15 air squats
8 snatches
15 air squats
6 snatches
15 air squats
4 snatches
15 air squats
2 snatches
♀ 35 lb
♂ 45 lb
Cooldown | 5:00
:30 seconds each of:
Floor angels
Side lying t-spine mobility stretch
Couch stretch
Elevated pigeon pose stretch
Enjoy!
