Snatch Consistency

0:00-4:00 Movement Primer EMOM

Muscle Snatch + Hang Power Snatch + Hang Squat Snatch @55%+

4:00-10:00 Every 0:45 x 8

1 Snatch at 70%

6 burpees per failed rep to be performed at end of the 10 minutes

We will follow this consistency program leading into the open. Load will increase and interval time will decrease. If you ever fail twice in a row, decrease load and hone in on technique.


15 Minute Open AMRAP

Alternate every 5:00 between

A) 3-6-9-12-15-18-21 etc

Overhead Squat 95/65

Toes to Bar

B) 10 Alternating DB Snatch + 20 HR Pushhps + 30 Double Unders

C) Terrible Stair Run + Max Effort Burpee Facing Box Jump Overs

Try not to come out of the gate too hot. Remember you’re working nonstop for 15 minutes. Find a pace that allows you to keep moving for the entire 15 minutes.