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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