Thursday means weightlifting and today we snatch again. Learning to jump under the bar takes strength, skill and practise. Lots of it. Our metcon is a longer interval piece that involves progressively heavier snatches. Remember to start light and stay light if technique deteriorates.


Snatch Complex

Every :90 7 Rounds

SG High Pull

Hang Squat Snatch

Squat Snatch

Overhead Squat

*build each round

** keep barbell in hand


” Over The Top ”

On the 4:00 x 5 Rounds:

Row 30/20 Cal

15 Box Jump Over (60/50 cm )

3 Power Snatch

*Athletes Build in Weight Over the 5 Rounds