Friday 07.09.2021

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Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
IV. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)

Impact/Focus: Snatch
Warm-up sets of 3 reps, touch and go, full squat movement; build to a starting weight above at 60% or heavier (For those without specific numbers to begin with today; ‘starting weight’ should be moderately challenging with solid technique and a complete range of motion per full Snatch movement standards.

Three Rounds on the 2:00 of
3-3-3 x Snatch
**touch and go, climb weight each set.

Five Rounds on the 2:00
1-1-1-1-1 x Snatch
**climb for the first two rounds, repeat best single weight for final three intervals.


  • Regarding Three rep rounds; climb heavier from warm-up sets through these intervals.
  • Regarding Single Rep Rounds; Upon finding a challenging but solid 1 rep weight complete it better than the first set for the final 2-3
  • intervals of single rep Snatches.
  • 1 x Power Snatch + 1 x Overhead Squat for athletes working on learning the stability of the full depth receiving position and foundational understanding of the Overhead Squat movement.

Post scores to comments.

Complete for time vs a 12:00 time cap

35 x Double-unders
1 x Overhead Squat (95/65lbs)

35 x Double-unders
3 x Overhead Squat (95/65lbs)

35 x Double-unders
6 x Overhead Squat (95/65lbs)

35 x Double-unders
9 x Overhead Squat (95/65lbs)

35 x Double-unders
12 x Overhead Squat (95/65lbs)

35 x Double-unders
15 x Overhead Squat (95/65lbs)

35 x Double-unders


  • Athletes who are still new to the movement and already got their training benefit from working the depth during snatch training may be scaled to Power Snatch with an Overhead Squat for a scaled number of repetitions.
  • Others may be assigned a scale to walking lunges (working stability in the overhead position, minus some of the balance and flexibility challenges at the bottom of the rep) with a bumper plate carried overhead.
  • Reps per round would be @ 6,12,18,24,30,36 reps (70 x Single-unders or 15-20 x Double-unders in place of the sets of 35 x Double-unders).
  • Rx+ @ 135/85lbs and 50 reps per round for the Double-unders.

Post scores to comments.

Samy Daghir

1 thought on “Friday 07.09.2021”

  1. Squat Snatch
    65, 95, 115 (sets of 3)
    125, 135, 145, 145, 155 (sets of 1)

    5:49 rx
    middle of my feet got really tight and my left elbow


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