“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

Squat Snatch 1-1-1-1-1

** Athletes, this is a very technical movement. If not comfortable, keep yourself safe with a power snatch + overhead squat or just simply perform the power snatch for a heavy single for the day.

Athletes will have 15 minutes to build to a heavy single squat snatch
Let’s plan on using the whole 15 minutes, with the goal being to get a lot of reps in
Spend the first half of this window on lighter weights before building up more
Getting more reps in allows for a lot of feedback on technique and positioning

For time:

20 Power Snatches, 95/65 lbs

20 Lateral Bar Burpees

20 Overhead Squats, 95/65 lbs

20 Lateral Bar Burpees

20 Squat Snatches, 95/65 lbs

The big focus of this 2-part workout is the snatch
We’ll build to a heavy squat snatch before completing lighter snatches and overhead squats in “Over and Out”
The intended time range for this workout is between 5-10 minutes
Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus

As we get further along in the workout, the difficulty of the barbell movement will increase
For this reason, we’re likely choosing our barbell weight off the squat snatch
This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh
All weights are intended to be on the lighter side today
For athletes with no goals of competing or who struggle with mechanics, replace all squat snatches with power snatches

You can jump-up or step-up off the floor
Jump over the bar with two feet for “RX”
There is no need to stand to full extension on the jump over

* Slightly different workout, same stimulus *
Alternating Dumbbell Power Snatches (50/35) Video
After Each Round:
10 Lateral Burpees Over Dumbbell

Regular Burpees

Single Dumbbell Power Snatches
Kettlebell Swings

Single Arm Dumbbell Overhead Squats
Single Dumbbell or Kettlebell Goblet Squats
Front Squats

Power Snatches
Single Dumbbell Power Snatches
Kettlebell Swings

The power snatch will be the easiest of the three barbell movements, but probably the least important
We’re starting the workout fresh on this station, so you could go with larger sets
Let’s balance out could vs. should here
Make sure your approach sets you up to thrive through the two more difficult barbell movements later on
Consider the following break-up options for quick sets:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4

Since the barbell doesn’t come back to the ground like the snatches, look to hold on for bigger sets
Ideally, this station is completed in 1-2 sets (20 or 10-10)
This is the slowest of all the barbell movements, so make sure to breathe through the full range of motion

With the squat snatch being such a large range of motion, it may be best to cycle smaller sets than you did on the power snatches
Since this is the last station, make it your goal to rest as little as possible
Smaller sets, very fast singles, or a combination of the two may be preferable to big sets with big breaks between
Consider the following options:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
6 Sets: 5-5-4-3-2-1
20 Sets: Singles
Combo Approach: Max Unbroken Set + Fast Singles to the Finish

We’ll always be moving on the lateral barbell burpees, but that’s not the case for the barbell movements
The important thing here is to find a speed that supports your barbell plans
Move at a pace that allows you to pick up the bar within 5 seconds of finishing your final burpee
If you’re very confident cycling this weight on the barbell under fatigue, look to speed up your burpees
If you know the barbell will be challenging under heavy breathing, slow down and breathe through your burpees