Thursday 09/25/2025

STRENGTH

Part 1)

EMOM 6 (3 Rounds)

Alternate between…

Min 1) 3+ Tall Snatch w/ empty bar

Min 2) 6+ Snatch Push Press w/ empty bar

Part 2)

6 Sets of 1 power or squat snatch + 1 heaving snatch balance @ 70% of 1RM Snatch 

Part 3) 

4 sets of 3 Floating halting snatch deadlift on 3-4” riser @ 80% of 1RM Snatch

SKILL

10 min Coach lead bar muscle up progressions, skills and drills

CAPACITY BUILDER / / SKILL 

Every 90 sec for 7 Rounds

*Bar Muscle Up / / progressions / / Variations