A – Practice and Refinement – Snatch Tech work

4 mins to do 3sets of 3- Snatch Deadlift with pause at knee

**focus is to keep the lats engaged to keep the bar close to the thighs and hips.

4 mins – 3×3 – Snatch High Pull with pause at knee

**same focus – athletes keep bar close to thighs and hips until pull starts

4 mins – 3×3 – power snatch with pause at knee

**same focus with keeping bar close


Main Event: 15 mins

Run 200

1 power snatch – build weight each round by no more than 10 pounds


Athlete – start at 95/65 or below

Sport – start at 135/85


C – 2 mins tabata flutter kicks