Part of the next 6 weeks we are going to spend unhurried time working on the snatch and various pieces therein. I know it is not a favorite movement of many but all the more reason to spend time on it. Today we will test our 1 RM with the plan of re-testing in 6 weeks (with a lot of baby steps between now and then). 

We will also use “Footsies” as our conditioning tester with the intent of retesting that in 6 weeks.

Finally, I would like you to pick one of these movements that you need to/would like to work on: Handstand Push Ups, Pull Ups, Double Unders, Toes to Bar. Each day you come in, and as part of your warmup, there will be a piece that you can incorporate for that week that will hopefully get you more comfortable with the movement. This week, during your warmup, do this everyday:

If you choose double unders: 10 single under jumps, 10 on just the right leg, 10 on the left and 10 jumping jack jumps (Purpose: work on coordination and having your feet and hands working independent of each other)

Toes to bar: Find a partner and do three reps of this (watch from 0:00-0:40) (Purpose: understanding lat recruitment)

HSPU: 10 Shoulder taps OR shift your weight back and forth 10x trying to lift your hand (Purpose: Shoulder stability and strengthening)

Pull Ups: 8-12 banded strict pull ups (do NOT kip these. Purpose: Building shoulder girdle and pulling strength)


A. Snatch – Take 12-15 min for 1 RM


B. “Footsies”

Burpee box jumps (24/20)
Hang power clean (95, 65)
Fitness: 75, 55
Rx+: 115, 80