Tuesday 09/09/2025

SKILL

Empty bar complex for quality

Part 1) burgener snatch warm up

Part 2) catalyst snatch warm up

(tall high pull  / muscle snatch from hip / back squat snatch push press / over) head squat / drop snatch

STRENGTH

6x2 Slow Pull Snatch (3-5 sec pull to mid thigh before adding FULL speed)

*First set starts at empty bar, build steadily, don’t exceed 60% of 1RM (think of these as primer sets)

STRENGTH (Part 2)

Every 90 sec for 15 Min (10 Rounds)

2 Power or Squat Snatches

*start at 60% of 1RM and build to finish around 80% of 1RM

STRENGTH (Part 3)

Floating, Halting Snatch Deadlift on riser

4x3 @ 90% of 1RM

*aim 45-25# Bumper Plate for the riser