Open Gym: 3 – 4 pm @ P360 Crown Point

Daily Challenge: “Prestige Worldwide”


Proficient: Hang or Power Snatch, 5 x 2

Beginner: Hang Snatch, 5 x 5


Proficient: Overhead Squats, 5 x 3

Beginner: Perform the option below for up to 20 minutes.


Movement Notes: 

Snatches place an emphasis on speed and technique.  Do NOT load up heavy weight and press the bar overhead.  Be smooth, fast and above all, EXPLOSIVE!

Hang Snatch

  • Grip: Wide enough so that the barbell sits at the crease of your hip.  Internally rotate the elbows and tighten the lats.
  • Descent: Drive the hips back and the barbell into the thigh on the way down to just above the kneecap.
  • Pull & Extension: Keep the bar in tight and pull the bar up the body, elbows up.
  • Drop: Fast under the bar!  Do not muscle/press the bar up.  Barbell should be received with elbows extended.


Power Snatch

  • All of the above, and.
  • Set-Up: Sit low, chest forward.  Elbows locked and lats tight.
  • 1st Pull: Patience off the floor!
  • 2nd Pull (just past the knee): Pick up speed and drive the bar off of the hips.


Fat Loss/Conditioning: 6 Rounds

5/s DB Snatch
10 KB RDL8 Chin Ups
10 V-Ups
500m run every other round (3 times total)

Movement Notes:

  • DB Snatch: From the floor, think about jumping the dumbbell overhead.  Keep the elbow locked for as long as possible.
  • KB RDL: Just barely bend your knees. Keep the kettlebells in very close to your shins.
  • Chin Ups: Narrow grip, palms facing you.