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Snatch Complex

Swamp City Fitness – Olympic Weightlifting

Warm-up

PVC routine

Squat position warm up

Squat therapy 10 reps

Cossack squat 10 reps

4 rds with empty bar:

Snatch High Pull 5 reps

Muscle Snatch 5 reps

Snatch Balance 5 reps

Weightlifting

Snatch (8×1 of the complex)

Snatch High Pull + Dip Snatch + Low Hang Snatch with pause

at 70% of 1RM

Strength

Back Squat (3×3 at 80%)

Overhead Squat (3×8-15)

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