130808 ~ SNATCH DAY!


10 min to establish 1 RM 3 Position Power Snatch (Floor, 2" off the floor, knee)


@ 90% of above complete

EMOM x 5min complete:

5 Snatch Grip Push Press (Behind the neck) + 1 Pause OHS (5s hold @ the bottom)


2 min ME Power Snatch


Complete for total time:

800m run

EMOM x 9 min complete:

4 Hang Power Cleans (135/95#)

4 HSPU **deficit if possible**

4 Box Jump (30/24")

400m sprint

** 10 Burpee penalty for each round not completed within the minute.  Burpees must be completed before the 2nd run, and are included in your total time.**

Cash Out

6 x 20s Hollow rock hold followed by 30 situps (20sec rest in between rnds)

3 x ME Planks (1 min rest in between sets) **weighted if possible**

No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.