Strength: EMOM x 24: Min 1, 2, 3:  Snatch x 2 (60%) Min 4: Change weights and rest Min 5, 6, 7: Snatch x 2 (65%) Min 8: Change weights and rest Min 9, 10, 11: Snatch x 2 (70%) Min 12 and 13:  Change weights to first C&J %...

Strength: Snatch Technique A) On the 2:00 x 4 sets:   1 low hang snatch pull 1 low hang snatch high pull 1 low hang squat snatch 1 overhead squat Set 1:  40% of 1RM snatch, Set 2:  45% of 1RM snatch, Set 3:  50% of 1RM snatch, Set 4: 55%Snatch...

Strength: OTM x 12: Min 1 - 4 power snatch Min 2 - 3 hang squat snatch Min 3 - 2 squat snatch Min 4 - Rest Rd 1 - 55%, Rd 2 - 60%, Rd 3 - 65% Tabata Gymnastics: 4:00 (8 rounds of :20s work/:10s rest) of...

Strength:  Snatch On the minute x 12 (3 rounds): Minute 1 - 4 power snatches Minute 2 - 3 hang squat snatches Minute 3 - 2 squat snatches Minute 4 - rest Round 1 - 55% of 1RM snatch, round 2 - 60% of 1RM snatch, round 3 - 65% of...

Strength:  Snatch Min 1-4:  Snatch complex (1 snatch pull + 1 hang squat snatch + 1 overhead squat) Min 5: Rest Min 6-10:  2 squat snatches                          Min 1 - 1 complex @ 50% of 1RM snatch Min 2 - 1 complex @ 52% of 1RM snatch Min 3 - 1...

Workout of the Day: Part 1 - Snatch complex (Snatch deadlift, 2 hang power snatches, overhead squat, snatch balance) 0:00 - 2 complexes @ 35% 1:30 - 1 complex @ 40% 3:00 - 1 complex @ 45% 4:30 - 1 complex @ 50% Part 2 - Snatch 6:00 - 2 snatches @...

Strength I:  Snatch primer 5 sets:  3 muscle snatches 3 overhead squats 0:00 - 1 complex @ 40% of 1RM snatch 1:30 - 1 complex @ 45% of 1RM snatch 3:00 - 1 complex @ 50% of 1RM snatch 4:30 - 1 complex @ 50% of 1RM snatch 6:00 - 1 complex...

Challenge of the Day:  Perform 80 burpees.  This can be done at once or throughout the day.  Strength:  Snatch On the minute x 12 (3 rounds): Minute 1 - 4 power snatches Minute 2 - 3 hang squat snatches Minute 3 - 2 squat snatches Minute 4 - rest Round 1...

Strength:  Snatch From 0:00 to 5:00 On the minute - 1 pause OHS + 1 snatch balance (from the rack with light load) From 5:00 - 10:00 Build to a moderate 3-position squat snatch (positions are pockets, knee-level, and the ground) From 10:00 - 15:00 On the minute - 1 squat...

Strength:  Snatch Technique A) 5 sets of 5 - Snatch grip Sotts press B) 5 sets of 4 - Hang snatch high pull C) 5 sets of 3 - High hang pausing squat snatch   Running work:  3 rounds of:  3 x 200 meter run, 20 seconds rest.  Rest 1 minute...