Snatch & Squat


Row 500m
20 Squat Therapy w/pvc



Group Syncro Bar Work: Snatch

Position 1 Muscle Snatch x5
Snatch Balance x5
Position 1 Power Snatch x5
Position 2 Power Snatch x5


Hips and Quads: Wall Stretch, Hip Distraction or Voodoo Floss
T-Spine Rolling


Don't forget to see the Doc tomorrow at Tally at 3:30pm! 

Skills & Technique: (Click below for links to more info)



Snatch EMOM x6

2 Touch and go Squat Snatches @ 70% of 1RM
(Scale as needed. Perfect reps) 
(For beginners, scale to 1 Power Snatch + 1 Overhead Squat if needed)

Lift of the Day:

Double Barrel Front Squat 5x3

Choose weight
(Shoot for 50% or above of C&J 1RM) 

Coach's Note:

All the weightlifting today. We will drill some bar work again with the snatch and some different positions. Remember to focus and dial in timing and positioning with your bar and carry it over to your lifts. We have a 6 minute Every Minute On The Minute (EMOM) with 2 touch and go snatches each minute. This means you do not drop the bar in between lifts. These are squat snatches so scale as necessary to achieve the proper positions. After that we have front squats. And yes, double barrel squats again. We will consistently repeat certain things to give more exposure and make better progress. Before driving into another strength cycle, we are going to focus on certain aspects of our lifts to better help you break barriers. The double barrel squats will work wonders for you. You did them with back squats, now its time for the front. These will help you crush cleans that you have been wanting. Work hard on these. I know they are hard. We have a recommended range to shoot for, ultimately make them hard but something you can move properly and for the required sets and reps.

Coach Jon

Greg KeeterSnatchComment