Heavier Snatch skill work prepping for next week’s test week…



Quickly work up to 85% of your 1RM Snatch…

(60, 70, 80% x 1 Hang and 1 Floor)


Then every 1:30 perform for 8 total rounds:
Odd – 1 Hang Power Snatch (Above or Below Knee)
Even – 1 Power Snatch from floor + OH Squat
* Every 2 rounds you can move up slightly to as high as 90% if things are feeling spectacular, but only if that’s the case…



“Barn burner”
25 Calories on the Bike (1:45 cap)
50 Calories on the Rower
100 Doubles
(5:00 cap)

Scale reps appropriately so you can keep going hard throughout and finish JUST BARELY or get REALLLLLLY close to finishing…

Rep scale options:
1 – 20/40/80
2 – 15/30/60
3 – UPSCALE to 30/60/120 only if you have good rowing and double under skills



:45-1:00 Banded Glute Marches

12-15 Side Oblique Crunches on Bench

Roll out then do 1 more set…

Justin VanBeek

Written by: Justin VanBeek

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