06/04/2021

AMRAP x 6 MINUTES

8 Power Snatch (95/65)|(65/45)

8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

4 Power Snatch (135/95)|(95/65)

8 Toes to Bar

ADJUSTING

*Reps, Loading, Volume*…

Strength -- Keep loading for most athletes in the moderate realm to help them focus on the technique of today’s complex.

Newer or less experienced athletes having issues pulling from the floor/ below the knees can adjust the complex to 1

Snatch Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch. This will simplify things and allow solid practice

without them getting overwhelmed/ getting frustrated by the movements!

Workout -- Same as above, be mindful of the bar loading. The first AMRAP should allow for unbroken sets of 8 and quick

singles during the second AMRAP. If needed athletes can lighten the load or they can stay at the same weight across the

two AMRAPs. The volume of Snatches and TTB should be manageable for all athletes even if adjusting to a Tuck-Up or

V-Up but give everyone a :45 window to complete what they can on the rig and then move back to the bar.

*Movement Adjustments*...

Snatch Complex -- If the complex is too challenging for beginner athletes see the Reps, Loading, Volume section to see

how I adjusted the complex. If sticking with the Clean athletes should complete 1 Clean Deadlift + 1 BTK Power Clean + 1

Power Clean. Remember this can be done with a bar or with DB’s depending on the issue or the athlete’s experience level.

Snatch -- If unable to pull from the floor see if a Hang Snatch can be used in the AMRAPs. Athletes can also adjust to a

Clean if unable to go overhead or they can switch it up and use a DB for Alt. DB Snatches, completing 12 Reps each

AMRAP. I would also adjust my athlete to a Russian or American KB Swing depending on the situation.

Toes to Bar -- Because the Snatch is the priority today there is not much time to teach the TTB so keep the adjustments

simple. Toes to Something, Knees to Chest, Tuck-Ups, or V-Ups all are great adjustment options.