1 Squat Snatch, pick load
* Every 1 min for 8 mins.
Skill work
EMOM 8:
1 squat snatch
– Add load as mechanics and consistency allow.
— Beginner / Intermediate athletes may choose power snatches, hang squat snatch, hang power snatch, DB snatches.
For time:
15 Lateral Burpee Over Bars
5 Squat Snatches, 135/95 lbs
12 Lateral Burpee Over Bars
4 Squat Snatches, 135/95 lbs
9 Lateral Burpee Over Bars
3 Squat Snatches, 135/95 lbs
6 Lateral Burpee Over Bars
2 Squat Snatches, 135/95 lbs
3 Lateral Burpee Over Bars
1 Squat Snatch, 135/95 lbs
Intended Stimulus
✔ 6:00-12:00.
✔ Consistent burpee pacing to avoid overly fatiguing the legs and shoulders before the snatches.
✔ Moderate-to-heavy snatches performed as singles.
✔ Practice a higher-skill movement at a challenging load while working through moderate interference.
Movement Scaling Options
Lateral burpees over the bar | Reps, burpees in place, up-downs
Squat snatches | Load, power snatches, hang snatches (power or squat), dumbbell options
Stretching & Campfire
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
“Don’t count the days, make the days count.”
— Muhammad Ali
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