FRIDAY

Power Snatch

Every 90 seconds x 10 Sets

Sets 1-5: 2 Power Snatch @ 75%

(Touch & Go)

Sets 6-10: 1 Power Snatch @ 80-90%

% is Based on 1RM Power Snatch

Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the Power Snatch

Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch. 

Level 2

10:00 AMRAP

10 Kipping Knees to Chest

50 Single Under’s 

10 Front Squats

Barbell:  20/15kg

Conditioning

10:00 AMRAP

15 Toes to Bar

50 Double Under’s

15 Overhead Squats

Barbell: 35/25kg

Stimulus and Objectives:

Score: Rounds + Reps

Goal: 4–6 Rounds

Stimulus: High-Skill Interference / Light Barbell Cycling

RPE: 8.5/10

Primary Objective: Maintain quality toe to bar sets and work into fast transitions.

Secondary Objective: Cycle OHS efficiently with controlled breathing and positioning