SNATCH PREP
10 minutes mobility and warm up for snatch
SKILL/POWER
15 minutes to build to a heavy double (starting from bar)
High Hang Squat Snatch // High Hang Power Snatch
CONDITIONING
20 minutes
2 Rounds of:
90 sec AMRAP Bike Cals
Rest 1 minute
90 sec Alternating Arm DB Snatch @ 22.5kg/15kg
Rest 1 minute
90 sec Ski or Row
Rest 1 minute
90 second DB Squat Cleans @ 22.5kg/15kg
Rest 1 minute
FITNESS Program
A. EMOM x 8
3-5 Strict Pull Ups or Negatives
B. EMOM x 8
American KB Swing
8-10 Push Ups // Box Push Ups
C. 8 min AMRAP
10 DB Thruster
10 burpees
RX/COMP Program
A. EMOM x 8
1–5 Bar MU // 3–5 C2B
B. EMOM x 8
10 American KB Swing @ 24/16kg
5 strict ring dips (weighted if possible)
C. 8 min AMRAP
10 DB Thruster @ 22.5kg/15kg
10 lateral burpees over DB
SKILL
3 sets of 10 kipping (no pull ups) practice
EMOM 10 min
Fitness
#1: 5–10 reps KB T2B on floor
#2: 20 step ups
RX
#1: 5-10 Kipping Knees 2 Elbow/T2B
#2: 10 box jumps @ 24”/20”
COMP
#1: 15 T2B
#2: 15 Box Jumps @ 24”/20”
CONDITIONING
For Time:
40–30–20-10
Wall Balls
30–20–10-5
Cal Bike
CORE
30:30 Hollow Hold x 5
Scaled Program:
A. EMOM x 8
3-5 Strict Pull Ups or Negatives
B. EMOM x 8
3 Deadlifts @ 100/70kg
8-10 Push Ups / Box Push Ups
C. 8 min AMRAP
20 DB walking lunge
10 KB Swings
Rx Program
A. EMOM x 8
1–3 Bar MU // 3 –5 C2B
B. EMOM x 8
3 Deadlifts @ 125kg/85kg
5 strict ring dips
C. 8min AMRAP
10 Alternating Pistol Squats
10 Alternating DB Snatches @ 22.5kg/15kg
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