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STRENGTH

Snatch Complex PS+OHS+SS (10 EMOM)

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

WOD

“From the Top” (Time)

“From the Top”

For Time

30 Power Snatches

30 Overhead Squats

30 Squat Snatches

On the Minute: 5 Toes to Bar

15 min Time Cap

RX+-95/65#

RX -75/55#

50-59-65/45#, Hanging Knee Raises

60+-55/35#, Sit Ups

Basics-20 reps with BB or PVC, 5 Sit Ups
DESCRIPTION

We have two parts to work through in this snatch focused workout

Our first piece can be viewed as a technique primer for the conditioning piece

The goal here is to get in 30 good barbell reps over the 10 minutes at weights that allow for good technique

With movements like these, getting a lot of reps in helps a ton with warming up and refining our mechanics

“From the Top” is 90 barbell reps for time, with 5 toes to bar on the minute

We’ll cap this workout at 15 minutes

BARBELL MOVEMENTS

Choose a light barbell weight that allows you to complete 20+ unbroken power snatches when fresh

For athletes who have no goal of competing, they can complete power snatches a second time instead of squat snatches

TOES TO BAR

Choose a rep number or variation that allows for unbroken sets throughout

AFTER PARTY

60%: Box Back Squats (Set 1 and 2 at 60%)

Complete 2 Box Back Squats ;Set Box Just Below Parallel

Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets

65%: Box Back Squats (Set 1 and 2 at 60%)

Complete 2 Box Back Squats ;Set Box Just Below Parallel

Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets

70%: Box Back Squats (Set 1 and 2 at 60%)

Complete 2 Box Back Squats ;Set Box Just Below Parallel

Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets