Friday June 12, 2026
Weightlifting: Snatch Complex
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Conditioning
“The Knockout”
For Time
21-15-9
Overhead Squats
Toes to Bar
Score = Time
Time Cap: 10:00
Barbell: 115/85
Optional Accessories
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
