Barbell warm up
Minute 0-3 = 4 snatch grip high pulls + 3 Power position power snatch
Minute 3-6 = 3 hang position power snatch + 3 overhead squat
Minute 6-9 = 4 full snatch (squatting) with empty bar, from the shin
*on minutes with 2 movements finish all reps of the first movement, then all reps of second, dont go back and forth between the two
we will give you a few minutes to get some weight on your bar but this is technique work, shouldnt be heavy
On a 15 Minute Clock
1 Power Position Squat Snatch
1 Hang Squat Snatch Above Knee
1 Hang Squat Snatch Below Knee
Rest 1-2 minutes between sets After 3 sets, remove the Power Position Snatch and only perform the 2 hang snatches.
*this is technique work not max out day. You should not be missing any of these lifts because of weight.
15 Hang Power Snatch 135/95lbs
10 Wallballs 20/14lbs
10 Hang Power Snatch 135/95lbs
20 Wallballs 20/14lbs
5 Hang Power Snatch 135/95lbs
30 Wallballs 20/14lbs
Target Score: Sub-8 Minutes
Firebreather Score: Sub-5 Minutes
- Wallballs: 1-2 Sets Each Round
- Hang Power Snatch: 1-2 Sets for the all 3 sets.
This is meant to be fast, so scale to preserve the stimulus today. Practice the high hang “bounce” snatch as well as the low hang power snatch so you can see what style you like best.
Lighter and faster is better than going too heavy today. If it ends up feeling too light go as fast as possible. Push it to the redline.