2 Snatch Pull + Snatch 1×1 at 65% 1RM
2 Snatch Pull + Snatch 1×1 at 65% 1RM
2 Snatch Pull + Snatch 1×1 at 70% 1RM
2 Snatch Pull + Snatch 1×1 at 70% 1RM
2 Snatch Pull + Snatch 1×1 at 75% 1RM
The primary standard of this is technique. Weight is a secondary concern and should not take precedence over proper movement.
Reset at the floor for each rep of the complex. Use the pulls to prime and prepare to receive the full snatch. Stay within the percentage range and aim for perfect reps.
21-15-9 reps, for time of:
Power Snatch, 115/75 lbs
Box Jump, 24/20 in
POWER SNATCHES
This should be a moderate weight that can be completed in small sets or singles
BOX JUMP OVER
A very familiar movement that will elevate the heart rate considerably.
WORKOUT
EFFICIENCY TIPS
For the Power Snatch – dropping and resetting is easier on the posterior chain (hamstrings and spinal erectors specifically), than cycling.
Attempt to complete a big set in each round, then massively reduce the reps, and finally go to singles. We have to keep moving in this short 21-15-9 couplet. But, with short scheduled breaks we can sometimes get to the end quicker than “holding on”.
You can push on the Box Jumps, 45 total in this workout it’s just enough to pack a good punch. It may be worth stepping off the box to lower the heart rate.
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