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Snatch

Metcon

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Workout

Saturday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (Heavy for Day)

Snatch

Warm Up
Pause Power Position Hang Squat Snatch
6×3
Then
Above Knee Hang Squat Snatch
8×1 @90%
Then
Find 1RM Below Knee Hang Squat Snatch
Lock in your warm up and percentage work so well that adding new variables to the lift is the only thing you have to focus on. Once you’re above the knee the muscle memory needs to be trusted.

Metcon

Metcon (AMRAP - Reps)

"Fasted Kid Alive" – For Reps
AMRAP 5 Minutes x 3 – Climb the Ladder
2 Push Press 135/95lbs
2 Box Jump Overs 42/36″
4-4, 6-6, 8-8, etc.
Rest 3:00
Restart at 2/2 each AMRAP
Both movements require the level of focus that tricks us into thinking they’re "fun" while being executed, only to remind us of their hefty metabolic demand as your heart jumps into your throat between reps and sets. This presents an opportunity to evaluate whether we’re remaining smooth mentally and physically, or relying on frantic movement that dies out early. Use the first round to get to know the feeling, then chase your previous scores in the second and third rounds.

Extra Credit

Metcon (No Measure)

Weighted Dead Hang
3x 1:00

Back Rack Split Squats
4×15
(2 Full Sets Per Side)

Back Extension hold
5x :20
Torso Parallel with the ground. Extend torso further past the pad or have someone place weight on your back.

Want to see some of these movements in action? Check out our .