200M Jog

Bear Crawl 30’ and back

Inchworm 30’

Side Lunge 30’

Heel2 Toe 30’

10 Cal Row

10 Huggers

10 Over & Back

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee,  Power Snatch from mid shin


3-Position Power Snatch Complex (Above the Knee, below the knee, ground)





Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Start of a new Strength Cycle!  For our Snatch variation this cycle, we’ll tackle a Power Snatch complex. As seen in the video, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep.  With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel.  This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position.  Still ensure your arms are locked out when you catch the weight.


4 Rounds For Time:

400m Run

25/20 Cal Row*

40 Walking Lunges


*If no row, Sumo Deadlift High Pull (95/65) 1 Rep per Cal

Key to this is just embrace the grind.  Keep a good pace on every piece, and take as little as rest as possible between movements


Scaling Options:

Run -> 500M Row -> 2 Min Cardio


If doing SDHP, bar weight -> 75/55 -> as needed


Walking Lunge -> Air Squats


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Leg Bleeds – 3 Min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s