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Saturday 9th October



Power snatch primer


EMOM x 9 minutes with an empty bar or very light load.

  • 3 Muscle snatch

  • 2 Snatch grip push press

  • 1 Pressing snatch balance

Power Snatch


20 minutes to build to a

  • 3rm drop and go power snatch

Rest 2:00 between heavy sets



12 Minute AMRAP


  • 12 Push press 45/35

  • 9 Hang Power snatch

  • 6 Bar muscle-ups / jumping bar muscle up








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