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Snatches in strength are full squat – warm up appropriately and start with a weight you know you can do. Increase the weight slightly each set, but don’t make huge jumps. If you find a weight that you want to stick with for the rest of the sets, stay there, otherwise keep increasing. Use this as a time to hone in that form! Beginners should do hang snatches or power snatch + OHS.
The conditioning in an increasing ladder of box jump overs, power snatches, and double unders. For box jump overs, you do not have to open your hips on top of the box, but you may land on the box to get to the other side. You can jump laterally or facing the box. Your score will be recorded as the last round completed + extra reps. So if you completed 7 box jumps, 7 power snatches, and 35 double unders + 3 box jumps, your score is 7+3. Hint: to get the amount of double unders, multiple the number of box jumps * 5. (1*5, 2*5, 3*5, 4*5, etc)
Strength
2 snatches every :60 for 9 sets (increase weight)
Conditioning
AMRAP in 9 minutes:
1 box jump overs, 24/20″
1 power snatch, 115/75#
5 double unders
2 box jump overs
2 power snatches
10 double unders
3 box jump overs
3 power snatches
15 double unders
etc.
