EMOM 10 MINUTES

1 Power Snatch

1 Snatch Balance

A Power Snatch is designed to increase the ‘pulling’ segment of the snatch lift. The bar must be received ABOVE a parallel squat to be deemed a ‘Power Snatch’.

Set the bar in the back squat position and descend rapidly into the bottom of an overhead squat to perform a snatch balance, stand the bar all the way up to complete.

FRONT SQUAT MAX EFFORT

5-3-3 1-1-1-1-1

Keep the elbows high, chest up and knees out. All squats should descend below parallel. Use plates under heels if needs be to achieve this.

EXTRA WORK

A. 100 Double Unders

B. 100 Step ups (24/20)

7 MIN AMRAP of -

7 Pull Ups

7 Wall Ball (10/5)

7 MIN AMRAP of -

Run 100m

15 Kettlebell Swings (24/16)

7 MIN AMRAP of -

5 Ring Dips 

5 Push Ups 

5 Ring Row

Rest 2 minutes between workouts.

Find your 1RM Thruster

then

“FRAN”

21-15-9

Thrusters @50% of your 1RM

Pull Ups 

Every Minute On Minute (EMOM) 10mins

3 x Muscle Snatch

BACK SQUAT MAX EFFORT DAY

5-3-3    1-1-1-1-1

EXTRA WORK

100 Hanging Leg Raises

OMEM 10 Mins

3 Position Snatch (Ground, Knee, Hi Hang)

POWER SNATCH

5-3-3 1-1-1-1-1