Here try my workout from today… It is strength based training session focusing on the skill exercise first, the Snatch, followed by strength development in the major exercise, Squat, followed by assistance exercises to supplement the main movements. Give it a try, see how you get on! Format is Sets x Reps. %’s are of 1RM in that exercise.

Snatch EMOM – 8 x 1 @ 75% 4 x 1 @ 80%

Squat – 6 x 2 @ 88%

Good Mornings – 4 x 6 Pyramid Up

Superset – Weighted Pull Ups/RFE Split Squat

  1. Weighted Pull Ups – 3 x 5
  2. RFE Split Squat – 3 x 8 Pyramid Up

*Notes*

  • If you can’t do a full Snatch, regress the movement. Go off blocks or from the hang.
  • EMOM – Every Minute On The Minute
  • Pyramid Up – Don’t use a straight weight for all sets. Pick a weight that is fairly challenging then try to progress the weight each set.
  • RFE – Rear Foot Elevated. Use a bench or a stack of plates to rest your foot on.
  • On the Weighted Pull Ups use a weight that’s heavy but allows you complete the full rep range.