Wednesday 09/17/2025

SKILL

Part 1)

Burgener PVC/empty Bar Warm up

Catalyst PVC/empty Bar Warm up

Part 2)

EMOM 5

4 Empty Bar Tall Snatches (2 Sec Hold in receiving position)

STRENGTH

Part 1) 15 Min

5 Sets of 2 Power Snatch + 1 Heaving Snatch Balance @ 70-75% of 1RM Power Snatch

Part 2) 10 Min

4 Sets of 5 Snatch Push Press (behind the neck) + 2 Overhead Squats @ 65-70% of 1RM Overhead squat

WORKOUT

EMOM 10

4 Power Snatch (Touch And Go) *Keep weight light enough to go unbroken

20 Double Unders

*Perform snatches and DU’s in each minute!