Part I:  Touch & Go Snatch Primer

Part II:  Conditioning

“Ground to Overhead Intervals”

Against a 3:30 Clock
40/30 Cal Row
30 Double Unders
Max Ground to Overhead 75/50

Rest 2 Minutes

Against a 3:30 Clock
30/24 Cal Row
60 Double Unders
Max Ground to Overhead 95/65

Rest 2 Minutes

Against a 3:30 Clock
20/16 Cal Row
90 Double Unders
Max Ground to Overhead 105/75

Rest Rest 2 Minutes

Against a 3:30 Clock
10 Burpees
120 Double Unders
Max Ground to Overhead 115/80


OLYMPIC WORKOUT

PART IA:  Every 90″ for 6 Minutes (4 Sets)

3 Slow Snatch Pulls

Rest 2 Minutes


PART IB:  Every 90″ for 6 Minutes (4 Sets)

1 Hang Power Snatch (3″ Pause at Knee) + 1 High Hang Squat Snatch
*3″ Pause in Power Snatch Receiving Position, 1″ Pause in Squat Snatch Receiving Position


PART II:  Every Minute on the Minute For 16 Minutes, Alternate Between:

A.  1 Snatch Lift-off + 1 Snatch Pull + 1 Power Snatch (3″ Pause in Receiving Position) **Reset Between Reps

B.  1 Segmented Power Snatch (3″ Pause in Receiving Position) + 1 Overhead Squat (Keep Tension and Use Bounce)
***No Reset Between Reps

C.  1 Segmented Snatch  + 1 Snatch  (Drop and Reset in Between Reps)

D.  Rest 1 Minute****
****Add weight during the rest period