Monday 190325

General Warm-up

Focusing on 3rd Pull today

 “3rd Pull”: Hips scoop the bar explosively as we begin to shrug the shoulders and explode in to “triple extension”

“Turnover”: elbows high, bar close, and we use the bar to pull our bodies/hips down under the bar as we aggressively press in to the bar to the receiving position.


3 rounds w/ PVC, training bar, or empty bar:

5 Hang Power Snatch




10:00 Clock

1 Hang Power Snatch + 1 Overhead Squat

Take 6-8 sets – gradually build as long as technique is sharp!

*for beginners, this is going to be a great deal of practice time!


Workout Of The Day

Work through 3-4 sets of the following:


A1. Front Foot Elevated Split Squat (DB’s loaded at side, front foot elevated on 1 or 2 plates)

            w/ 2s lower; 6-8 reps/leg; rest :45s

A2. Bent Over Double Dumbbell Row

            w/ 2s lower AND 2s pause at TOP; 6-8 reps; rest :45s

A3. Medball Jackknifes

            10-12 reps reps controlled; rest 1:00-2:00 before next set





This week Snatch technique will focus on the most important phase, the 3rd pull. This is where we develop the most power on the bar. This complex will also allow everyone to work on their OHS technique. Keep it light to ensure great positions.


Functional Bodybuilding cycles progress slightly from last week. Similar movement patterns with slightly tougher variations. These will be non-scored sessions. They are simply to make you better, not to compete.



5:00 Walk outside




EMOM x 9

:25s Row/Bike Hard - :35s rest

Crossfit Enhance