This Saturday you will take on 5 sets of 3 snatches. We prefer squat snatches over power snatches for today’s workout. Squat snatches demand more coordination and better mobility, however, when we master them, we can lift heavier. Our priority, as always, is perfect form and movement mechanics. If you are decent at pulling under a barbell and catch the barbell overhead in squat position, the goal is to go heavy and build a max for the day. If not, you want to find a load that is challenging, but still manageable enough to practice pulling under. You need to rest 5 minutes between sets. If you don’t need that rest, it means you are not lifting heavy enough. We will be sharing bars. Partner with someone with a similar relative strength if possible.


For those of you on zoom, you can replace each set of squat snatches with 2 minutes of alternating DB squat snatches, followed by 3 minutes of rest.



See you all on the zoom, in group classes or in the open gym.

Big Cat


Warm up
3 sets, 1 minute each

-Shoulder tap + shoulder tap + push-up
-PVC shoulder pass-throughs
-Plank hold
-PVC overhead squat

-Snatch drop sequence


-Squat snatch


Squat snatch 3-3-3-3-3


Cool Down