Warm-up & Mobility: 15 Minutes

Strength: Hang Snatch – 2 EMOM for 10 min @ 75-85% – Do not let the bar drop below the knee. Focus on transitioning from the knee to the power position and using the legs to “float” the bar and pull under. You can drop and reset in the hang position between reps if necessary.

Conditioning: For Weight and Time (20 min timecap):

  • 20 Snatches
  • 20 TTB
  • 15 Snatches
  • 15 TTB
  • 10 Snatches
  • 10 TTB
  • 5 Snatches
  • 5 TTB

**You can start at any weight you like (even the unloaded barbell is fine) but you should jump 10# for men/5#for women each set of snatches. Score is time and heaviest snatch. Full or power snatch is acceptable.

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