Movement Prep:
Scap Series

Warm-up:
Troy Special
Then...
Burgener Warm-up
Barbell Warm-up #2

Skill:

  • Hook Grip
  • Snatch Grip Bar Dismount from Overhead to Hang
  • Snatch Medley

Strength:
6 Rounds starting every 4 minutes

  • Min 1: 1 Round of the Snatch Medley
  • Min 2: 1 Round of the Snatch Medley
  • Min 3: 1 Round of the Snatch Medley
  • Min 4: Rest and adjust loading

- Snatch Medley = High Hang Snatch, Low Hang Snatch, Touch-and-go Snatch, Overhead Squat
- Snatches should be Squat Snatches if possible, otherwise Power with OH Lunges for Balance and OHS
- Goal is to do all 12 reps consecutively without putting down the bar
- Start very light and work to medium - this is mostly skill work