Trifecta Trifecta

Posts Tagged ‘Snatch’

Wednesday 11.13.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Ball 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat snatch.

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds For Time:

8 Hang Clusters (Hang Clean + Thruster)
40 Double-Unders
2 Rope Climbs

AX: 75#/55#. 20 Ring Rows
RX: 95#/65#
RX+:115#/75#. Legless

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.

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Wednesday 11.13.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Ball 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat snatch.

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds For Time:

8 Hang Clusters (Hang Clean + Thruster)
40 Double-Unders
2 Rope Climbs

AX: 75#/55#. 20 Ring Rows
RX: 95#/65#
RX+:115#/75#. Legless

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.

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Monday 11.04.19

Warm-Up

A) 1 round:

200m Run
40 Double-Unders
200m Run
20 Double-Unders

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx12 minutes:
1 Squat Snatches
@ RPE 8

Strength Tip

Grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes x 5 rounds:

5 Back Squats
10 Toes-to-Bar
15 Hand Release Push-Ups
30 Double-Unders

RX+:225#/155#
RX: 185#/125#
AX: 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Back Squat, Toes-to-Bar, Hand Release Push-Up: all repetitions should be unbroken.

Double-Unders: should not take you more than 1 minute to complete.

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Monday 11.04.19

Warm-Up

A) 1 round:

200m Run
40 Double-Unders
200m Run
20 Double-Unders

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx12 minutes:
1 Squat Snatches
@ RPE 8

Strength Tip

Grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes x 5 rounds:

5 Back Squats
10 Toes-to-Bar
15 Hand Release Push-Ups
30 Double-Unders

RX+:225#/155#
RX: 185#/125#
AX: 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Back Squat, Toes-to-Bar, Hand Release Push-Up: all repetitions should be unbroken.

Double-Unders: should not take you more than 1 minute to complete.

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Thursday 10.31.19

Warm-Up

A) 2 rounds:

200m Run
20 Sit-Ups
10 Calorie Bike
10 Dumbbell Snatches, 35#/25#

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx6 minutes:

2 Hang Snatch, below the Knee
@ RPE 7
– 3 Minute Rest

EMOMx6 minutes:

1 Squat Snatches
@ RPE 8

Strength Tip

Note: athletes will perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

10-8-6-4 For Time:

Power Snatches, 95#/65#

20-16-12-8:

GHD Sit-Ups

200m-200m-200m-200m

Run

Workout Tip

Power Snatches: each round should be completed in 3 sets or less. Scale load as needed.

GHD Sit-Ups: you may scale to knee raises if needed or toes to bar.

Run: after each round of power snatches and GHD sit-ups complete a 200m run.

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Saturday 10.26.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”

Strength

Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

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Thursday 10.31.19

Warm-Up

A) 2 rounds:

200m Run
20 Sit-Ups
10 Calorie Bike
10 Dumbbell Snatches, 35#/25#

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx6 minutes:

2 Hang Snatch, below the Knee
@ RPE 7
– 3 Minute Rest

EMOMx6 minutes:

1 Squat Snatches
@ RPE 8

Strength Tip

Note: athletes will perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

10-8-6-4 For Time:

Power Snatches, 95#/65#

20-16-12-8:

GHD Sit-Ups

200m-200m-200m-200m

Run

Workout Tip

Power Snatches: each round should be completed in 3 sets or less. Scale load as needed.

GHD Sit-Ups: you may scale to knee raises if needed or toes to bar.

Run: after each round of power snatches and GHD sit-ups complete a 200m run.

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Saturday 10.26.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”

Strength

Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

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Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

6 Overhead Squat, with an empty bar
3 Snatch Balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch Work

EMOMx3
3 Hang Snatch, Above the Knee
@ RPE 7

3 Minute Rest

EMOMx3
3 Hang Snatch, Below The Knees
@ RPE 7

3 Minute Rest

EMOMx3
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

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Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

6 Overhead Squat, with an empty bar
3 Snatch Balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch Work

EMOMx3
3 Hang Snatch, Above the Knee
@ RPE 7

3 Minute Rest

EMOMx3
3 Hang Snatch, Below The Knees
@ RPE 7

3 Minute Rest

EMOMx3
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

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Tuesday 10.01.19

Warm-Up

A) 3 Rounds:

15m Lunge
15m Bear Crawl
15 Calorie Row

B) 3 round:

6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch

EMOMx3:
3 Hang Snatch Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Hang Snatch below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

6 Min AMRAP:

3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar

– 90 Second Rest

6 Min AMRAP:

6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#

Workout Tip

Burpee Box Jump: you should be able to complete all repetitions in 60 seconds or less.

Kettlebell Swings and Toes-to-Bar: you should be able to complete all repetitions in unbroken sets.

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Tuesday 10.01.19

Warm-Up

A) 3 Rounds:

15m Lunge
15m Bear Crawl
15 Calorie Row

B) 3 round:

6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch

EMOMx3:
3 Hang Snatch Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Hang Snatch below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

6 Min AMRAP:

3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar

– 90 Second Rest

6 Min AMRAP:

6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#

Workout Tip

Burpee Box Jump: you should be able to complete all repetitions in 60 seconds or less.

Kettlebell Swings and Toes-to-Bar: you should be able to complete all repetitions in unbroken sets.

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