General Warm Up (5-12)
3 rounds:
20 Plate Hops
10 Banded Muscle Snatch
20 Banded Pull Aparts
10 Slow Air Squats
Specific Warm Up (12-24)
Dubs:
:20 Singles, Rest :10
:20 Alternate Feet Singles, Rest :10
:20 Crossovers, Rest :10
:20 Double Unders or attempts, Rest :10
:20 Double Unders or attempts, Done
Snatch:
With PVC, top to bottom snatch
5 Overhead Squat
5 Snatch Push Jerk
5 Snatch Balance (full depth)
5 Scarecrow to Pull Under
3 Hang Power Snatch
3 Hang Squat Snatch
grab bar…
3-5 Overhead Squats
3 Hang Power Snatch
3 Hang Squat Snatch
PVC progression:
(24-32)
EMOM x 8 minutes execute 1 complex:
1 Snatch Pull
1 Hang Power Snatch
1 Hang Squat Snatch
*Start light and sharp and build as possible.
RX (35-50)
Every 3:00 x 5 sets
10 Power snatch (95/65lb.)
35 Double Under
10 OH Squat
Goal: Sub 2:00 intervals
*Score is slowest round
Intermediate
Every 3:00 x 5 sets
10 Power snatch (75/55lb.)
35 Single Under
10 OH Squat
*Consider doing less double unders instead of all single unders
Baseline
Every 3:00 x 5 sets
7 Power snatch (35/15lb.)
20 Lateral line hops or single unders
7 OH Squat
(54-59)
5 Min EMOM:
5-10 Strict Pullups
(0-5)
Speed and power today—very different from yesterday’s longer effort. We start with snatch skill work in the EMOM to refine movement quality, then shift gears and turn up the intensity.
Choose a barbell load that allows for unbroken touch-and-go snatches in at least rounds 1 and 2, and unbroken overhead squats throughout. The goal is fast cycle speed and short breaks.
Double unders will be a key separator. If you can go unbroken, focus on quicker hands and a more efficient jump. If consistency is a challenge, prioritize rhythm and minimizing errors.
Stay aggressive, keep transitions tight, and aim to move quickly through each interval.