Snatch skill and chipper!



1 High Hang Muscle Snatch

1 High Hang Power Snatch + OH Sq

1 Mid Thigh Power Snatch + OH Sq

1 Above Knee Power Snatch + OH Sq

* 4-5 sets up to a tough but manageable loading

* 50, 55, 60, 60-65, 60-70%



9/12 Ring Muscle Ups

18 Double DB OH Walking Lunge (20-25’s/30-35’s)

15/18 STRICT CTB Pull Ups

30 Double DB Front Rack Walking Lunge

21/24 Kipping CTB Pull Ups

42 Double DB Suitcase Walking Lunges

(13:00 cap)


This is a tough one to finish Rxd so scale reps down on the pulling movements and/or reduce the loading…


Scale pulling down to any of the following:

CTB, Strict Chin Above, Kipping Chin Above

Chin Above, Lower Body Assisted, Jumping CTB

… This one can be scale quite a few ways, but try to go from hardest pulling movement to easiest

Justin VanBeek

Written by: Justin VanBeek

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