Recommended Warm Up (15-20 Minutes):

200m Run

15 Shoulder Rolls (pvc)

10 Crossack Squats

200m Run

15 Snatch Balance (pvc)

5 Inchworms + 2 Push Ups


10 Minute AMRAP:

30 Ab Mat Sit Ups

10 Muscle Snatch (135/95#)


*Just move through this workout.  The muscle snatches should be singles.  Focus on keeping the bar close to your body.  Were working on strength in our pull.  Speed off the floor in the pull!


With an Empty Barbell:

10 Behind the Neck Snatch Grip Push Press

5 Pause Overhead Squats

5 Snatch Balance- Power Position

5 Snatch Balance- Full Squat

5 High Hang Snatch- No Dip

5 High Hang Snatch

5 Hang Snatch

5 Snatch


Snatch (25 Minutes)


3×2 @ 75%


*Work up to a heavy single for the day.  This is a full squat snatch.  After you hit your heavy single, drop the weight to 75% of what you hit and do a 3×2 all at the same weight.  Focus on technique and footwork.  Drop the bar between reps.

Skill Work