DSC01269 Coach Ryan meticulously and mindfully setting up.



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: 8 positions of the power snatch.

2. 3 Rnds of Warmup G (power snatch positions)

3. Push press

  • 2-2-2-1-1-1

Aim to make your best set of 2 from last week your first single today. Then go up from there in small increments. Reps only count if the bar is received with legs straight—if you drop under the bar at all, it’s not a push press any more.

4. Rope Climb Review (bring tall socks or pants!)


5. “Palpatine”

  • 10-8-6-4-2 Power snatch
  • 1-2-3-4-5 Rope climbs

LIII: power snatch at 135/95lbs

LII: muscle or power snatch as appropriate, rope climbs as appropriate

LI: same rep scheme, muscle snatch, rope climb exercise as appropriate

Have fun!