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Shared workout · Strength

High Intensity D: Snatch & Hinge Focus

Steps · 65Shared · Mar 3, 2026

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THE WORKOUT, STEP BY STEP

STRENGTH

High Intensity D: Snatch & Hinge Focus

Mobility, plyos, power, strength, and conditioning: 3min Hip CARs, 3min wedge squat stomps/kickouts, box jumps, depth drop to double broad jump, knees to double jump, double DB snatch, single-arm rows, single-leg RDLs, banded chops, 10x (30s on/30s off) conditioning, burpees, and Copenhagen plank recovery.

WARM UP

3 min

Hip CARs – controlled articular rotations through full hip range. Perform continuously for 3 minutes, alternating sides as needed.

WARM UP

3 min

Wedge squat stomps/kickouts – use wedges under heels if available. Alternate between squat stomps and kickouts for 3 minutes.

2×Sets
BOX JUMP

10 reps

Box Jumps

REST1 min

Rest between box jump sets

2×Sets
DEPTH JUMP

3 reps

Depth Drop to Double Broad Jump

REST1 min

Rest between depth drop to double broad jump sets

2×Sets
PLYO

5 reps

Knees to Double Jump

REST1 min

Rest between knees to double jump sets

3×Sets
DUMBBELL SNATCH

10 reps

Double DB Snatch

REST1 min

Rest between double DB snatch sets

3×Sets
DUMBBELL ROW

8 reps

Single Arm Dumbbell Row (8 reps per side)

REST1 min

Rest between single arm row sets

3×Sets
SINGLE LEG ROMANIAN DEADLIFT WITH DUMBBELL

8 reps

Single Leg RDL (8 reps per side)

REST1 min

Rest between single leg RDL sets

3×Sets
CABLE WOODCHOP

8 reps

Banded Chop (8 reps per side)

REST1 min

Rest between banded chop sets

10×Sets
CARDIO

30 sec

Conditioning – 30 seconds hard effort (pace)

CARDIO

30 sec

Conditioning – 30 seconds easy/rest

3×Sets
BURPEE

10 reps

Burpees

REST1 min

Rest between burpee sets

PLANK

Open

Copenhagen Plank recovery – perform side plank variations focusing on adductors (Copenhagen plank). Hold as desired for each side.

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