Warm-Up 3 Rounds: 10 Wall Balls 10 Dumbbell Snatches – Right 10 Dumbbell Snatches – Left 10 Sit-Ups Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 (Compare to 7.14.21) Objective: Start with an empty bar and slowly build in each …
Tag Archives: Snatch
Monday 07.07.25
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Snatches + 1 Hang Snatch Build to an RPE …
Sunday 06.29.25
Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE …
Tuesday 06.17.25
Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Wednesday 06.11.25
Warm-Up A) 2 Rounds: 5 Kettlebell Windmills Each, side 10 Russian Kettlebell Swings 15 Overhead Squats, with a PVC Pipe B) Every 3 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets …
Saturday 06.07.25
Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Overhead Squats Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength Snatch 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 x 2 sets Strength Tip Objective: …
Saturday 05.24.25
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Tuesday 05.20.25
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Monday 05.12.25
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …
Thursday 04.10.25
Warm-Up A) 5 min EMOM (every minute on the minute: 10 Wall Balls 20lb/14lb 5 Walking Lunges B) Every 3 Minutes x 3 rounds, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats Strength EMOMx10 2 Power Snatch From Floor Objective: start with between …
Monday 11.25.24
Warm-Up 3 Rounds: 200m Run 10 Calorie Row 10 Dumbbell Push Press 10 GHD Sit-Ups 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart …
Wednesday 11.20.24
Warm-Up 3 Rounds: 200m Run 10 Calorie Bike 10 Dumbbell Push Press 10 Step Ups on a Box. 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8 x 2 Strength Tip Here we …