January 19, 2024




Power Snatch 

On the 3:00 x 3 Sets: 

1 Power Snatches

Start First Working Set at 85% & Build To Heavy 

"Is Your Refrigerator Running?" 

5 Rounds For Time: 

200 Meter Run 

15 Pull ups

Time Cap: 10 Minutes


For Time: 

400 Meter Run 

40 Chest-to-bar Pull-ups

400 Meter Run 

20 Devil Press (50/35)'s

Time Cap: 10 Minutes


  • Workout brief: https://youtu.be/1e8R5pz4TW4
  • Resource Links:  CompTrain Gym Resource Drive
  • Today we have our final week of the current snatch cycle. If athletes' movement looks good and they feel good they should attempt a PR today. In part 2 we have a class 5 round couplet. With a shorter distance on the run we want athletes to keep their run pace high. 
  • Run | :60 or less
  • Pull ups | :60 or less

The One | Teaching Focus 
  • Elbows beat the feet
  • Because athletes are going so heavy on the snatches, the focus is that your elbows must beat your feet. Meaning when your feet hit the ground on the snatch, your elbows must be already locked out. If you land with bent elbows, and then press the bar up you have not completed a snatch. Meaning if you’re in an Olympic lifting competition, you would not get three white lights. So the focus is on the position, with locked out elbows of the snatch.



  • Reduce distance
  • Sub Machine

Pull ups 

  • Reduce volume 
  • Band assisted 
  • Jumping w/ controlled negative 
  • Ring rows 

  • In part 1 manage your room so that everyone can snatch safely. Manage your clock so that you can have eyes on each athlete as they lift. This is a big day for athletes as they have an opportunity to PR their snatch. Celebrate wins publicly in the class. 
  • In part 2,  if you’re short on rig space you can stagger start times and begin a second heat :60-:90 behind. Make sure everyone begins the workout with the run. 


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

General flow 

  • 200m Run
  • :30 Samson stretch
  • :30 Bootstrap and reach
  • :30 Bodyweight kang squats

PVC OH Prep 

  • :30 Pass thru
  • :20/:20Around the worlds
  • :30 OH press & reach ¼ squats

Specific Warm Up (12 Minutes) (9-21)

Pull up progression 

  • :15 Dead hang 
  • 5 Jump to hollow 
  • 5 Kip swings 
  • 5 Jumping negative pull ups 
  • 3 Pull ups 

Snatch | tell, show, do, check 

  • Establish stance, grip, & set-up
  • Cued PVC Snatch Drills 
  • 5 Dip and jump 
  • 5 Dip and high pull 
  • 5 BTN Strict press from power position
  • 5 Snatch drop 
  • 5 OHS

Barbell snatch progression 

  • 3 High hang snatch 
  • 3 Hang snatch 
  • 3 Snatch from mid-shin 
  • Add light weight 
  • 3 Cued reps from floor

Strength (20 Minutes) (21-41)
  • 10:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round 
  1. 100m Run 
  2. 8 Pull Ups 
  3. Goal finish time is sub :60
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (47-57)

Look For 

  • Pull ups | Cue athletes to jump into their hollow position to begin the rep. Pay attention to full ROM, full extension of the elbow and chin over the bar. If kipping, cue athletes to press away from the top. 

Post Workout Clean Up & Chat (57-60)


Home Workout  [DBs & jump rope]

5 Rounds For Time: 

200 Meter Run 

15 Burpees 

Time Cap: 10 Minutes


September 3

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

After Party 

3 Rounds

100’ Heavy Farmers carry 

20 DB crush grip curls