Friday, January 23rd, 2026
Weightlifting Technique / Primer for Workout
10:00 EMOM
Minute 1: Snatch
Minute 2: *Chest to Bar Progressions
*Snatch
1 Snatch Lift Off
1 Slow Pull Power Snatch
2 Squat Snatch (As Quick Singles)
Starting @ light loads (35-45% of 1RM Snatch)
Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.
*Chest to Bar
- Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows
- Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)
- Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)
- Set 4: 3-5 Chest to Bar Pull-Ups
- Set 5: 3-5 Chest to Bar Pull-Ups
Classic Conditioning Triplet
“The Pit”
For Time
10 Rounds
5 Chest to Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
5 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
