11-16-21


Snatch Day!


In the previous three Snatch Days we went Squat Snatch 4x4, then Squat Snatch 3x3. Then we did Power Snatch 4x4, so today we'll follow suit and do Power Snatch 3x3.


All three sets are at the SAME WEIGHT, which should be 85-90%


If you did last session's 4x4, this should be slightly heavier! But, these should all be SUCCESSFUL sets with sexy reps. So, you should work your three sets slightly under your 3RM.


Approach based off 1RM Power Snatch

0:00-5x30%

2:00-5x40%

4:00-5x50%

6:00-4x60%

8:00-4x70%

10:30-4x80%

13:00-3x85-90% (set 1)

16:00-3x85-90% (set 2)

19:00-3x85-90% (set 3)


Part 2

AMRAP 12

-6 Power Snatches

-12 Burpees to Target

-60 Double Unders


135/95

115/85

95/65, 10 B2T, 40 DUs

75/55, 8 B2T, 20 DUs

65/45, 6 B2T, 50 SUs


Flow Intention:

-Snatches: sub 60 sec

-Burpees: sub 60 sec

-Jump Rope: sub 60 sec


The intention times listed include rest and transitions. So, the ideal flow is to average 3 minutes per round, with a score of about 4 rounds.


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