Monday 03.01.2021

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Warm-up Drills
I. Row 45/35kcal
II. 2-3 Rounds of
5 x Power Snatch
5 x Snatch Balance Drill
(w/ as deep a receiving position as mobility permits)
5 x Overhead Squat
10 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility & Yoga Poses


Special Emphasis on PVC Passthroughs as an assessment for Overhead Mobility;
Follow with lacrosse ball/wall drills and re-test for efficacy.

Impact/Focus: Snatch Triples & Doubles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

7 Rounds on the :90 seconds of

Snatch x 3-3-3-3 | 2-2-2
(Climbing weight as able)


Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record.
The Snatch moves through a full squat receiving position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
Working sets should be touch and go for today, barbell cycling emphasis review.
Athletes will also be working on the transition and change of direction from the pull into full (overhead) squat catch/receiving positions.

Post scores to comments.

Complete for time
30 x Double-unders
10,9,8 … 1 x Full Snatch
10,9,8 … 1 x Bar Facing Burpees

Notes: There are ten rounds in the workout, each round begins with 35 x Double-unders and descends one rep per round from a starting workload of 10 reps for Full Snatch and Burpees. Read as Round 1 is 35 x Doubles + 10 x Full Snatch + 10 x Bar Facing Burpees. Round 2 is 35 + 9 + 9 reps… Round 3 is 35 + 8 + 8 reps, etc.
Scale Double-unders to 20 reps per round or 60 x Single-unders as necessary. Power Snatch scaling with and Overhead Squat may be appropriate if weight adjustments do not facilitate the Full Snatch movement for the metcon today.

Post scores to comments.

Samy Daghir

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