WEIGHTLIFTING: SNATCH
Every 2:00 x 6 Sets
Set 1: 4 Reps @ 60%
Set 2: 4 Reps @ 65%
Set 3: 3 Reps @ 70%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
CONDITIONING “FLASH”
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Time Cap: 10:00
Score = Time
Barbell: 135/95lb
Box: 24/20in
