Sample Workout

3-Position Power Snatch

Build to a heavy complex.

Daily Dozen

12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

Another two part workout today. Athletes will have the opportunity to work through the three positions of the snatch before completing power snatches in “Daily Dozen”. These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.

Within the workout, the weight on the power snatches should be something athletes could complete 9 reps unbroken when fresh. Depending on athletes goals, they will complete some gymnastic variation for the last movement. Athletes with goals of competing locally or in the Open can complete bar muscle-ups (or a bar muscle-up progression movement), while athletes whose goals are focused outside of the gym can complete 12 pull-ups.

:30 Seconds

Quad Stretch
Active Spidermans

PVC Pass Throughs

Side Lunges
Air Squats

PVC Pass Throughs (More Narrow)

Push-up to Down Dog
Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Lateral Barbell Burpees

Feet Back

On gymnastic movements like toes to bar, pull-ups, and bar muscle-ups, we’ve talked about staying long in the bottom and not letting the heels bend towards the butt. However, when jumping over the barbell on burpees, this is an easy way to cut down on some time and energy. Rather than brining the knees up to jump over, athletes can simply kick the heels back to clear the bar with the feet.

Movement Prep

3 Frog Hops
3 Hops Over Bar
3 Lateral Barbell Burpees

Bar Muscle-ups

Up Together, Back Together

The progression from pull-up to chest to bar to bar muscle-up requires significantly more elevation of the hips. One way to get the hips higher is to get the feet higher. With the feet tight and body hollow, athletes can look for the toes on the horizon as they press away from the bar. The bar serves as a really nice pivot point for the body. If athletes can get the feet in the right position, all they have to do is aggressively pull the feet back together to pivot themselves over the top of the bar. Rather than trying to pull themselves over, athletes can use their body positions to accomplish the task. Pulling the feet back at the same time also helps prevent the “chicken winging” often seen in the bar muscle-up. This happens when one side of the body moves towards the bar before than the other.

Movement Prep

10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar
1 Bar Muscle-up

Movement Substitutions

Reduce Reps
Jumping or Banded Bar Muscle-ups
Pull-ups x 2*

*Includes all pull-up variations (ring rows, banded, jumping)

Power Snatch

Light Switch Launch

Getting the timing of the launch right is challenging. This leg drive, shrug, and pull under happens from the crease of the hips, although for many athletes it is hard to wait that long. You’ll often see the bar jumped from right above the knee or mid-thigh. Today we can pretend that there is a light switch in the crease of the hips. Athletes have the flip the switch for their launch to happen. Missing the light switch means a premature pull. A big fix here for athletes will likely be keeping tension in the upper back and continuing to pull the bar into the hip crease with the lats. Flip the switch for a good lift.

Movement Prep

6 High Hang Power Snatches

3 Hang Power Snatches

3 Snatch Grip Deadlifts (Aiming for Light Switch)
3 Power Snatches

Athletes will group up into teams of 2-3 for their 15 minutes of 3-position power snatches. There is no specific number of sets we’re looking for here, rather build to something heavy where good form is maintained. Grouping athletes up limits the number of athletes moving at once, giving coaches the ability to better see and correct movement. Make it a point to get around to every athlete, giving them at least one thing to focus on.

1 Round

4 Lateral Barbell Burpees
3 Power Snatches
2 Bar Muscle-ups or 4 Pull-ups

With a combination of strength, skill, and conditioning, today is a great day to play to your strengths.

Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a barbell, but struggle with gymnastics and conditioning, the barbell is likely the place to push, pacing out the burpees and gymnastic movement as necessary. For athletes who excel more in gymnastics, it will likely be beneficial to pace the barbell in order to hammer the muscle-ups or pull-ups. For those athletes who excel at all three movements, it is all about finding a sustainable breakup strategy that allows them to move for all 12 minutes. Slow is smooth, smooth is fast.