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Components

Snatch Pull + Snatch

Power Snatch

Metcon

Settings

Workout

Snatch Development

Warm-up

1 Round:
800m Run :-)
3 Sided Plank (:30 per side)
10 Cuban Presses

2 Rounds:
5 Empty Bar Muscle Snatches
5 Empty High Hang Power Snatches
5 Empty Bar Muscle Snatches
Rest :45

Weightlifting

Power Snatch

Snatch Pull + Snatch (1 Rep every 1:10 x 7 Sets (increasing))

Build slowly as form permits. After 7 sets remove the snatch pull.

Power Snatch (1 Rep every 1:10 x 10 Sets (increasing))

Part 2. After the 7th set above, continue hitting singles increasing in weight as long as form permits.

Metcon

Metcon (Time)

For Time:
5 Hang Power Snatches (95lbs)
10 Toes to Bar
5 Hang Power Snatches (95lbs)
8 Toes to Bar
5 Hang Power Snatches (95lbs)
6 Toes to Bar
5 Hang Power Snatches (95lbs)
4 Toes to Bar
5 Hang Power Snatches (95lbs)
2 Toes to Bar

Into:
2 Minutes of a front plank

Make sure you are hitting full extension on the hang snatches! Worry less about speed under the bar and more on opening your torso and getting full extension / power on each one.

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