General Warm-Up
2:00 Cardio Choice
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
2 Hang Power Snatches
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2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
Weightlifting: Snatch
Every 2:00 x 6 Sets
Set 1: 4 Reps @ 60%
Set 2: 4 Reps @ 65%
Set 3: 3 Reps @ 70%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Conditioning
For Time:
12-9-7
Power Clean
Box Jump Overs
T2B
Time Cap: 10:00
Score = Time
Barbell: 60/40
Box: 24/20in
Accessories (2-3 sets)
10 Romanian Deadlifts
10 Ab Slides
15 Banded Face Pulls
