Thursday, August 29th


Thursday, August 29th


Snatch Footwork

-Every 90 sec for 8 rounds (12 min). Target 50%, can be progressive

High hang squat snatch + OHS + snatch balance + OHS


The focus here is landing in the correct foot position. Drill this landing at light weights so can receive correctly at heavy weights.

The high hang snatch and snatch balance landing position are tested with an OHS. Target 50% or 5 out of 10 effort


Part A

Within 4 minutes:

-40 Alternating Dumbbell Snatches (50/35, 40/25, 30/20)

-AMRAP front squats in remaining time (135/95, 115/85, 95/65)

2 minute rest

Part B

Within 3 minutes:

Work up to a heavy 1 rep snatch (power or full)


Focus on efficient movement on DB snatches to protect back and utilize hip drive instead of shoulder press out

Stay braced on FS and heavy snatch

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