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10EMOM Snatch Technique (Weight)

On the Minute x 10:

1 Snatch Deadlift

1 Hang High Pull

1 Hang Power Snatch

1 Power Snatch

1 Overhead Squat

Use Empty Barbell or Light Weight through out


“What’s Up” (AMRAP – Rounds and Reps)

“What’s Up?”


3 Squat Snatches

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

Add 3 Reps Per Round



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

60+- 55/35# Power Snatch+OHS, Sit Ups

Basics-Power Snatch, Sit Ups

Use the following cheat sheet for scoring:

Finish 3’s: 6

Finish 6’s: 18

Finish 9’s: 36

Finish 12’s: 60

Finish 15’s: 90

Finish 18’s: 126

Finish 21’s: 168

The first part of our workout today will prime us for the squat snatches in the conditioning piece

We’ll complete this 5 rep complex on the minute for 10 minutes

Choose a light weight across the board that allows for excellent technique

Following our technique complex is a ascending ladder couplet of squat snatches and toes to bar

We’ll score total reps of this workout over the 9 minutes


Choose a lighter weight that you can complete as quick singles to quick sets of 3


Since we climb by 3 reps today, let’s modify the variation instead of the rep number to keep things simple

If you have 12-15 toes to bar unbroken, let’s complete toes to bar

If you’re not there yet, consider scaling the range of motion


Body Armor DBSLDL (Weight)

Body Armor

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 DBl Front Rack Reverse Lunges (10 Each Leg)

30 DB Weighted Sit Ups

Rest 3 Minutes Between Sets