Snatch: bottom position
5 x empty bar
5 x 40%
5 x 50%
3 x 50%
3 x 55%
3 x 60%
- Emphasize a rapid drop into the hole for the drop snatch, as if a trap door opened beneath you. For the snatch balance, athletes get the benefit of a very slight dip and drive to make the bar weightless enough to drop under.
- Athletes with mobility restrictions or those with less experience in these movements may need to remain at the empty bar or very light weights throughout. The percentages will be highly specific to each athlete.
Every 90 seconds x 5 rounds:
1 Snatch + 2 Pause OHS (x3x1)
- Start at 60% of max snatch and build as form allows.
- Pause OHS tempo: X seconds down, 3 seconds at bottom, X seconds up, 1 second at top
3-5-7-9… OHS (115/85, 95/65, 75/55)
3-3-3-3… muscle ups (ring, bar, pullups + dips, Rows + pushups)
Intent: This one goes quickly. Don’t pace it, just go. Try to stay unbroken for as long as possible. Athletes with proficient MUs should be able to maintain sets of 3. The challenge will be pushing the pace on the OHS and holding on.