Friday, January 5, 2024


Download the full programming PDF below



Power Snatch 

On the 3:00 x 3 Sets: 

3 Power Snatches

Start First Working Set at 80% & Build To Heavy 

"Fuzzy Lumpkins" 

For Time: 

50 Power Snatches (115/85) 

Every 2 Minutes [Starting at 0:00]: 

200 Meter Run 

Time Cap: 10 Minutes

KG | (52/38)


For Time: 

50 Power Snatches, (115/85) 

Every 2 Minutes [Starting at 0:00]: 

200 Meter Run 

Time Cap: 10 Minutes


  • Workout brief:
  • Resource Links:  CompTrain Gym Resource Drive
  • We have a fun format planned today. In today’s workout you run at the 0-2-4-6-8. We’re targeting about 1 minute for the run and 1 minute for the snatches. Moderate snatch weight that allows you to complete at least 10 reps within that time frame . This bar should be on the border of being able to cycle for reps and fast singles. 
  • Run | :60 or less 
  • Snatches | Moderate load. 10 reps within :60

The One | Teaching Focus 
  • Snatch with the legs. We want our athletes to be thinking of the snatch as a lower body leg push as much as an upper body pull. Most athletes approach the snatch and focus entirely on their upper body strength to pull the bar high and press it out. Instead, teach the athletes to drive the bar off the ground and create maximum power using the legs. They should simply be using the upper body to pull the bar close to the body as they drive and jump with the legs. 



  • Reduce load 
  • Reduce volume 
  • Hang variation 
  • Sub alternating DB snatch 


  • Reduce distance
  • Sub Machine

  • In part 1 manage your room so that everyone can snatch safely. Consider 2 things. First, that athletes have enough room around one another. No bars should be bouncing into the working areas of other athletes. Second, ensure that the floor around the athletes are clear of any excess plates or gear. We don’t want anyone dropping a bar on top of a stray object and it bouncing back into them. 
  • In part 2,  if you need to manage a large class you can stagger the start time by 2:00 and run the workout in two groups. Make sure you plan your timeline accordingly if this is necessary. 


Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out PVC 
  • 2 Rounds
  • 100m Run
  • :20 PVC pass through
  1. Establish snatch grip here
  • :20 alternating spidermans 
  • :20 air squat
  • :20 PVC around the world 
  • :20 Bootstraps with reach 
  • :20 Down dog - actively driving head through
  • :20 PVC behind the neck snatch grip press
  • :20 Scorpions
  • :20 Push up to down dog 

Specific Warm Up (15 Minutes) (9-24)


  • PVC away, get out barbells 
  • Establish stance and grip 
  • :20 Snatch deadlift 
  • :20 Snatch deadlift + shrug 
  • :20 Snatch high pull 
  • :20  Behind the neck snatch grip  push press with reach
  • :20  Behind the neck snatch grip push jerk
  • 5 max height vertical jumps 
  1. Tell athletes this is the kind of jump we want out of the snatch today
  • 6 Cued Power Snatch | tell, show, do, check
  1. “Jump” - Full extension of hips and knees before pulling 
  • 2x5 Cued Power Snatch building sets | tell, show, do, check
  1. Set 1 | Timing of jump then pull
  2. Set 2 |  Keeping the bar close 

Strength (15 Minutes) (24-39)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (39-45)
  • Practice Round
  1. 2:00 round 
  2. Run 200m 
  3. Max snatches with time left 
  4. Eval run time, should be :60 or less. 
  5. Eval snatches completed, should be close to 10.
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (45-55)

Look For 

  • Snatch: Driving the bar off the ground with the legs rather than pulling with the arms or back. Encourage athletes to keep their arms long until they finish their jump. Encourage athletes to keep the bar close. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

For Time: 

80 Alternating DB Power Snatches 

Every 2 Minutes [Starting at 0:00]: 

200 Meter Run 

Time Cap: 16:00


“There will never be a better you, than you.”


There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.


Our mentors do not wish for us to follow in their footsteps.

Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

After Party 

3 Rounds

25 GHD sit ups 

10 Single DB shoulder press each arm 

25 Barbell bent row