🏋️‍♂️ BNFIT Gym WOD: Snatch Technique & Full-Body Conditioning

🔥 Monday’s WOD kicks off the week with technical snatch work to sharpen your Olympic lifting skills, followed by a fast-paced conditioning workout to fire up your entire body! Expect a mix of strength, coordination, and cardio to start your week strong.

🔍 What’s on the Agenda?

• Warm-Up: Focused on snatch mechanics—push press, snatch balance, and overhead stability drills.

• Snatch Technique Work: Controlled lifts at 60-80% to build speed, precision, and power.

• Fitness Workout: A descending rep ladder of burpee pull-ups, box jumps, push-ups, and shuttle runs to test your endurance and agility.

🚀 Game Plan for Success

1️⃣ Warm-Up Tips:

• Keep the snatch grip push press smooth to open up the shoulders.

• Focus on balance and control during the snatch balance drills.

• For the hang snatch high pulls, engage your traps and keep the bar close.

2️⃣ Snatch Technique Focus:

• Use 60% to dial in form—bar path should be straight and close.

• At 70% and 80%, stay explosive while maintaining technique.

• Take advantage of the rest between sets to reset mentally and physically.

3️⃣ Fitness Workout Strategy:

• Burpee Pull-Ups: Use a smooth kip swing to save energy.

• Box Jumps: Land softly—focus on quick, reactive jumps.

• Hand-Release Push-Ups: Keep your core tight to maintain speed.

• Shuttle Runs: Stay light on your feet, pivot quickly on turns.

• Pace Yourself! The descending reps will get faster, but control is key in early rounds.

💡 Coach’s Tip:

👉 Focus on quality over quantity in the snatch work. Dialing in technique will make you more efficient in both lifting and the workout!