Squat Snatch : 1 Rep Max

Record your best Squat Snatch 1 rep max lift.

18 -20 minutes. Rest as needed between lifts. Try to reach a 1RM in 6-8 working sets

Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat. If athletes are new or have missed classes, instruct them to use a lightweight that feels and looks good or change to power clean.

For time:

Row, 1000/850 m

100 Air Squats

Row, 1000/850 m

Target time: sub 12 minutes
Time cap: 15 minutes

Stimulus is moderate intensity across the majority of the workout into a strong push-pace effort. Athletes should aim to establish a smooth and steady pace through the first row and squats and then push the final row. Grind through the squats, ignore the pain, and get on that final row with a donโ€™t slow down attitude.