4-23-15

STRENGTH – SNATCH – 10 min EMOM 3-position power snatch is a name for a complex that may also be written as power snatch + hang power snatch (just below the knee) + hang power snatch (mid thigh).

Purpose

If performed bottom to top, the 3-position power snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive turn over of the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen. (Courtesy of Catalyst Athletics)

CONDITIONING 1000m row (5x) 12 Wallball (20#-10’/14#-9′) 12 Sit-up

Recent Posts

See All

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki