1x [ 2 Snatch Push Press + 1 Snatch Balance ]

1x [ 2 Snatch Push Press + 1 Snatch Balance ]

1x [ 2 Snatch Push Press + 1 Snatch Balance ]

1x [ 2 Snatch Push Press + 1 Snatch Balance ]

1x [ 2 Snatch Push Press + 1 Snatch Balance ]

* Use the heaviest weight you can for each set. Rest as needed between sets.

10-15 mins to complete.

Perform from the Squat Rack
During this time we want athletes to establish a proper set up, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbell.
Advance athletes are working up to a moderate-heavy weight in working sets (not counting warm up sets).
Beginner athletes should still stay light and work on consistency.
Sage does an amazing job on how to get athletes started in a proper set up (video link above).
Record your 5 working sets.

“Isabel”

For time:

30 Snatches, 135/95 lbs

Stimulus is high intensity but with a strategic rep scheme/pace. Athletes need to have a solid plan of attack that allows them to push the pace/tempo to finish in the target time frame.

It’s one movement! Athletes should be in Attack mode from the start. Come out swinging and see if you can hold on for dear life.