Warm Up
10 Snatch Grip Deadlifts (practice the same bar path as your snatch)
10 Power Snatches
10 Hang Power Snatches
10 OHS
*95#/65# (scale as needed)
PARKLAND
Olympic
Snatch Progressions
Time/technique permitting:
5x 3 – Power Snatches @ lightweight
*rest 60-90 seconds
Conditioning
Run 800m
20 KB Snatches (10R/10L) (53#/35#)
20 Box Jumps (24”/18”)
20 Goblet Lunges (53#/35#)
20 Box Jumps
20 KB Snatches
Run 800m
*18 minute cap
SUBU | NORTH SHORE
Olympic
12 minutes to establish a 1RM – Power Snatch + OHS
Conditioning
For time:
Run 800m
10 Snatches (full) (135#/95#) (155#/105#)
20 Box Jumps (24”/18”) (30”/24”)
20 OH Lunges (45#/35# plate)
20 Box Jumps
10 Snatches (full)
Run 800m
*18 minute cap