Warmup
3 Rounds, easy pace:
- 200m row or run
- 10 PVC pass-throughs
- 10 PVC overhead squats
- 10 scap pull-ups
- 5 inchworms with push-up
Mobility (spend ~5 min here):
- Wrist circles and stretches: 30s each direction
- Thoracic spine openers on foam roller: 1 min
- Ankle dorsiflexion stretch against wall: 45s each side
- Couch stretch: 1 min each leg
- Lat stretch on rig (hang and shift side to side): 1 min
- Sotts press with PVC: 2x10
Barbell primer (empty bar):
- 5 snatch grip deadlifts
- 5 snatch high pulls
- 5 muscle snatches
- 5 overhead squats
- 5 snatch balances
- 5 hang power snatches
- 5 hang squat snatches
Strength
Snatch Complex — Every 90 seconds for 15 minutes (10 sets):
1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat
- Sets 1–3: Build from ~60% of 1RM snatch
- Sets 4–7: Working weight (~70–80%)
- Sets 8–10: Heavy but technically sound (~80–85%)
Focus on aggressive turnover, punching under the bar, and a stable overhead lockout. Reset each rep from the floor.
Workout
"Snap Judgment"
For time (12-minute cap):
- 21-15-9
- Power Snatches (95/65 lb)
- Bar-Facing Burpees
- Directly into:
- 9-15-21
- Toes-to-Bar
- Box Jump Overs (24/20 in)
Scaling:
- RX+: 115/75 lb snatches
- Intermediate: 75/55 lb, hanging knee raises
- Beginner: 55/35 lb, sit-ups, step-overs
Summary
Today is a snatch-focused day. The strength piece drills technical consistency under moderate-heavy loads with a hang-squat-snatch complex on a tight EMOM-style clock. The metcon flips the script with light, fast power snatches paired with burpees, then transitions into a midline/skill couplet of toes-to-bar and box jump overs. Total session time: ~60–70 min. Push the pace on the snatches in the metcon — they should be unbroken or fast singles.