Warmup

Snatch Technique

5 Sets:

1 Hang Snatch Pull

1 Hang Snatch High Pull

3 Muscle Snatches

1 Overhead Squat

1 Snatch Balance

STIMULUS

• Working through lighter weights in this opening Snatch Technique piece

• This 7-movement complex serves as a primer for today’s Beast Builder

• All reps are designed to be completed without dropping the barbell

• You can build in weight over the 5 sets or stay at the same weight throughout

• Try to keep loads between 25-45% of your 1RM Snatch

MOVEMENT VIDEOS

Complex Demo: https://youtu.be/ZZj_Mak-pB0

Strength

Beast Builder

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

STIMULUS

• Today’s Beast Builder will test our barbell cycling, grip, and stamina

• Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements

• While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions

• Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

WOD

Venti”

AMRAP 20:

20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row