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Friday 4/17/15


Friday 4/17/15


Strength/Power Snatch

*Perform 1 Power Snatch every 90 seconds x 7 rounds starting at 75/55, building to a heavy single.

– then –


30 Snatches for Time, (135/95)



*Perform 3 “Touch n Go” Deadlifts every 90 seconds x 7 rounds starting at 95/65, building to a heavy triple.

– then –

4 Rounds

3 min AMRAP;

5 Pull-ups

10 KB Snatches (24/16kg) *Alternating

15 Box Jumps (24/20″)

Rest 2mins

Note from the Coach;

My recommendations regarding which workout to choose are as follows…

For Workout-A, you should be able to at least Back Squat  bwt to 1.5 x’s your bwt and Dead-lift 1.5 to 2 x’s your bwt to be able to snatch enough weight to get the appropriate dose response for this workout. Workout-B is for everyone else, or anyone that would rather do it. I encourage you to pick the right workout for YOU.