Warm Up
3 Rounds
10 Muscle Snatches
10 Heaving Snatch Balances
10 Power Snatches
Start with the bar then add weight for rounds two and three.
Skill
N: Heaving Snatch Balance 10×2, light
I: Heaving Snatch Balance 5×2, working up to a heavy 2 rep
E: EMOM 10: Odd: 1 Heaving Snatch Balance @ 90% of 1RM Snatch, Even: 3 High Bar Back Squats @ 80%
Lift
N: Power Snatch 10×3, keep it light and work technique
I: Power Snatch 2×3 @ 50, 55, 60, 65, 70% of 1RM
E: Power Snatch 2×3 @ 60, 65, 70, 75, 80% of 1RM
*Feet must land in “catch” position. No wide feet!