Workout of the Day

Snatch for load:
#1: 1 rep

20 minutes to build up to a 1 rep max snatch. power or squat, athletes choice.

On a 7:00 Clock
Row 50/40 cal
max Power Snatch (Rx -135/95) (Scale – 95/65)

Aim for less than 4 mins on the row. This will leave everyone 3:00 to get through as many snatches as possible. The weight on the bar should allow for a set of 5 unbroken snatches when fresh. During the workout athletes should consider quick singles or sets of 2-3 snatches at a time. A good goal is to be able to perform a snatch at least every 10 seconds.

Score number of snatches. Either use the Pound Pads or No Dropping!


Row | Snatch

Barbell Bettys

2 Rounds NFT

10 KB Stiff Leg Deadlifts
10 KB Goblet Squats
10 KB Lunges (5 each leg)
10 KB Side Box Step Ups (5 each leg – slow descent)

We will use these movements as both warm up and accessory strength work.


Deadlift | Kettlebell Swing | Walking Lunge

4 Rounds

4 Front Squat/7 Back Squat

You will rack up for your 4 front squats, re-rack, and then immediately rack up for your back squats.

We’ll build in plenty of rest between these big sets.


Back Squat | Front Squat