Today, Advanced Athletes should choose their weight for the workout based on the amount that they can successfully snatch 9 times out of 10. It might be around 75% of their 1-Rep Max or maybe their 1-Rep Max Power Snatch.
Beginners should spend time developing each of the three positions of the Snatch. For the workout, choose a weight that will be challenging for the 20 Cleans. Snatches may be attempted at that weight, or weight may be pulled off your bar to focus on Form.
N.B. – When Meghan first started coming to our Barbell Sessions last November, she was busting her hump to try and Snatch 100lbs. I was there the day she made it. She has since continued working hard on her lifts, and she has recently snatched 133lbs in training as well as 52kg in competition, (no one knows how much that is in pounds). Needless to say, as someone who values hard work and persistence, I am both impressed by and super-duper proud of her. Keep up the Strong Work, Meg.
5 Minute Spealler Warmup
1 Round CF Warmup
3×10@50% of 1RM
“A Midnight Dreary”
30 Deadlift (155/105)
Beginners: Scale the Snatch and Clean to Hang Power Variations