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  • Writer's pictureJohn Fadel

Saturday MIX

Warmup & Technique

With An Empty Barbell: 

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches 

5 Snatch Grip Push Jerks (From Back Rack) 

5 Power Snatches

With A Light Weight...

6 Power Snatches

With A Moderate Weight...

4 Power Snatches


Power Snatch

EMOM every2min x6

Set 1: 6 Power Snatches 2 OH squats @ 65%

Set 2: 4 Power Snatches 2 OH @ 75%

Set 3: 2 Power Snatches 1 OH @ 85%

Set 4: 6 Power Snatches 2 OH @ 70%

Set 5: 4 Power Snatches 2 OH @ 80%

Set 6: 2 Power Snatches 1 OH @ 90%


- Sets should be performed touch and go.

- Weights will climb up, come down, climb back up, come back down, then climb up one more time.

- Score: Enter weights used for each set.


"Fancy Nancy"

5 Rounds For Time:

200 Meter Run

10-Snatches 95/65 -option sub for DB's

10-Overhead Squats 95 / 65 lb -option Front squats

10-Pull-ups


- Overview: Athletes should aim to complete this workout at their threshold pace. Can you complete every round of snatches and overhead squats unbroken?

- Run: Goal Completed in 1:15 or less each round.

- Snatches & OHS: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.

-pull-ups: 1-2 sets

- Score: Time 







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