Today we’ll be utilizing the weight-lifting double at 80% to drive our ability in the snatch. Theoretically if you can get comfortable at 80% your 1RM will be improved, furthermore, this is a good weight to improve on the basics and get stronger at the same time. Use the snatch pulls listed as a primer for your pulling mechanics.

For a weight-lifting double you’ll complete the first, then reset for the second rep. These are not meant to be touch and go.

The goal here is to hit perfect reps landing in the hole on each lift.

Titan Phase 3 Day 4
Snatch Work (22 minutes)

Snatch Pull

3 x 3 @100%

Snatch
4 x 2 @ 80%

For Time
(compare to 10/25)

40 Thrusters (45/33)
40 Push-ups
40 Sit-ups
40 Back Squats (45/33)
40 Push-ups
40 Sit-ups

40 Box Jump Overs (24/20)

Sprint for Time (12 minute Cap)