“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
Squat Snatch + Low Hang Squat Snatch + Overhead Squat
1-1-1-1-1-1-1
Today’s two part training day will dial in the higher skilled squat snatch
We’ll start by working a 3-rep complex that is designed to be completed unbroken
“Heavy” is relative based on the athlete
*** For athletes with excellent technique, the goal will be to build up in weight
*** For athletes who need more work on mobility or technique, keep the weight lighter and the focus high
This first piece is for everyone, regardless of where they are with this movement
As a reference, low hang means below the knees
SQUAT SNATCH COMPLEX
Athletes will have 15 minutes to build to a heavy complex
While it says “heavy”, this is completely relative to each athlete’s needs
Athletes who struggle with technique or mobility should keep the weight on the lighter side and look to get a lot of good reps in
Athletes who thrive through these complex movements have more freedom to build to heavier weights
For time:
40/30 Row Calories
20 Squat Snatches, 115/85 lbs
40/30 Row Calories
WORKOUT BRIEF
DESCRIPTION
Today’s two part training day will dial in the higher skilled squat snatch
Our conditioning piece today is a quick 3-station workout
This shorter cardio and weightlifting workout is designed to take between 6-10 minutes
SQUAT SNATCHES
Choose a light-moderate weight that you could cycle for reps, but will likely complete as quick singles today
This should be a station that can be completed in less than 4 minutes (5 reps on the minute)
*** For athletes who struggle with technique or mobility, there are several options:
Lower the weight and complete as squat snatches
Complete these as power snatches instead
De-construct the squat snatch into: power snatch + overhead squat
ROW
If you’re short on rowers, stagger heats by 4 minutes
If using a Bike, perform 30/21 Calories
300m Air Runner
MODIFICATIONS
40/30 ROW
30/21 Calorie Assault Bike, Echo Bike, or Bike Erg
400 Meter Run
300 Meter Air Runner
20 SQUAT SNATCHES
20 Power Snatches
40 Single Dumbbell Power Snatches
30 Slam Balls
STRATEGY
GENERAL
The opening row is the least important part of the workout
Move at a pace that allows you to thrive through the barbell reps
On the barbell, there are a few options to consider
Quick singles throughout
Steady, smaller sets (3-5’s)
Big set to start, quick singles in the middle, big set to finish
Choose the option that maximizes your time spent moving
Look to sell out of the final row of the day
Start with a fast pace and hold on knowing there is nothing to follow
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