Wednesday May 18th


For 15 Minutes, Practice the following complex with perfect mechanics:

1 Power Position Power Snatch*
1 Hang Power Snatch, Above Knee
1 Hang Power Snatch, at knee

*After 3 sets, athletes may eliminate the Power Position portion of the complex ONLY if the coach deems that their proficiency has earned the right to do so. Mechanics > Intensity.

May be done as drop and reset or without dropping the bar, but do not allow grip fatigue to alter your movement patterns.

Stimulus: Technique/Heavy
Rest: As Needed

AMRAP 7 Minutes
50 KB Swings 53/35lbs
40 Calorie Row
30 Toes to Bar

Feel: Muscle Overload
Pacing: Sustain


power clean + 2 split jerks

waves building in weight

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