That feeling when you accomplish something you did not think you could!




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

1. Technique Review: 8 positions of the snatch (5 min)

2. Warm-up G: three rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (10 min)

3. Power Snatch +Snatch

15 minutes to work up to a heavy single for the complex. If you can not do the squat snatch then do 2 Power Snatch.

4. “The Great Wide Open” AMRAP 3 15 Toes to Bar 9 Power Snatch 95/63 Rest 3 min

AMRAP 3 12 Toes to Bar 6 Power Snatch 135/93 Rest 3 min.

AMRAP 3 9 Toes to Bar 3 Power Snatch 155/108

LIII: as rx’d LII: 75/53,95/63, 115/73 or scale weight progressively as appropriate. Sub straight leg raise or toes to ceiling as needed. LI: Each AMRAP 12 Toes to Ceiling 6 Muscle Snatch or Muscle Clean Keep snatch at light to moderate weight and focus on technique


  Have fun!