Wednesday 06/24/2026

SKILL

Coach led banded + empty Bar Warm Up
Into..
EMOM 3 (with an empty bar)
3 High Hang Snatch + 3 Hang Snatch + 3 Snatch
*your choice of power or squat for all reps — emphasis on speed underneath!

STRENGTH (part 1) 10 Min

1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat ]

*Aim to start first set around 50% of 1RM Snatch
*After the first set, build as able using the heaviest weight you can for remaining sets!
*Rest as needed between sets — new set every 90 sec to 2 min is ideal.

STRENGTH (part 2) 10 Min

Power Snatch 5x1
Use the heaviest weight you can for each set.
Rest as needed between sets — new set every 90 sec to 2 min is ideal.

WORKOUT / / CASH OUT
3 Rounds:
10 Lateral Burpee over bar
20 Overhead or Front Squat 75/55
*10 Min Cap