Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

---

2 Clean Pull + 1 Clean (7 x 3 (3 = 2 Pulls + 1 Clean))

2 Clean Pulls
Drop the Bar
1 Full or Power Clean
(You choose)

Across these 7 sets you may maintain the same weight the whole time to really work technique - OR - you may go up each time as you feel comfortable.

Rest 2-3 minutes between sets.

For the clean pull the focus is on holding positions on the deadlift portion of the movement and then working on a strong hip extension and a powerful shrug to get the bar moving UP.

Focus on keeping the bar close, heels down, chest up, belly tight.

Do 2 clean pulls focusing on the UP.

Then, drop the bar - take a second, get set - then perform either a full or power clean (whichever you want to work on).

Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat (or full front squat if you're doing a full clean). Stand fully to complete the movement.

2 Push Press + 1 Jerk (7 x 3 (3 = 2 PP + 1 Jerk))

2 Push Press
+
1 Push or Split Jerk

Again, this will help us focus on the UP. Same idea for loading, too. You can stay at the same weight to focus on technique - OR - build up as you feel comfortable.

Rest 2-3 minutes between sets.

For the Push Press focus on good positions for the dip. Heels down, knees forward, butt slightly back, shoulder over the hip (chest up). You will dip and then drive hard into the bar and finish with a press out. For the push press there is NO press under the bar - just the press up.

After you finish the Push Press you will lower the bar back to the shoulder - re-set - and perform either a Push Jerk or a Split Jerk. Whichever you would like to work on.

Focus for that portion is to use the same violent drive up from the push press but then drive yourself UNDER! Press against the bar as you go DOWN!

If you're doing Push Jerk - you'll shift the feet out to your squat stance as you drop under the bar. If you're doing the Split Jerk - you'll shift one foot forward and the other back into a tall lunge position. Be sure to bring your feet back under your hips and stand tall to complete the lift (for both versions).

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

---

Muscle Snatch (5 x 3 (Moderate Weight))

The muscle snatch is all about the UP portion of the snatch! It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out. There is no pull under or re-bend of the knees on this movement.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip - shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through. Lock out with the bar over the middle of your body. Belly is tight. Knees and hips are extended.

Power Snatch (6 x 1 (One every 90 seconds for 9 min))

Pick a weight you can hold across all 6.

Rest 1 min to change weight before the next part.

The power snatch is exactly like that muscle snatch you did in the beginning, but this time you will pull yourself UNDER instead of pulling the bar up.

POWER - means you will not pull all of the way into a full squat - just a partial squat when you pull under.

So, once you finish the UP part and the elbows come high and outside you will pull yourself under slightly. Allow your feet to move out a bit. Drive your knees out and punch yourself under the bar to lockout. Stand to finish the lift before lowering or dropping the bar!

Power Snatch (4 x 1 (One every 90 seconds for 6 Min))

Add weight for the next 4. Still one every 90 seconds.

Rest 1 min and add weight before the next part.

Power Snatch (2 x 1 (One every 90 Seconds for 3 Min))

Go up in weight one more time for these last 2 reps. If you are feeling it you can go up between these 2 also.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

---

Every 2 Min for 20 Min
(10 total sets)

Complete the following complex
As Heavy as Possible:

1 Power Clean
1 Squat Clean Thruster
1 Jerk (Power or Split)

Start heavy and add weight when/if possible.

Score is heaviest set.

Start with something challenging but you know you can do. After 1-2 successful rounds, try adding weight. Continue adding to your comfort level to find your heaviest set.

Stick to the time. This will allow you to rest and change weight, but not rest or think about it too long.

On the power clean - focus on that big finish with the hips and allow the feet to move out to squat stance on the catch! Actually pull yourself under into a partial squat and get that bar on your shoulders.

From there you will lower the bar back down to the ground and perform a full squat clean which will drive straight into the thruster. You will want to make sure you use the bounce at the bottom of that squat clean to drive up hard and quickly into the bar - finishing with a solid press. No REBEND on the press!

The bar will then be brought back down to the shoulder and you will perform either a push jerk or a split jerk - up to you. Whatever you do - dip, drive, and GET UNDER. Your press will already be super fatigued from the thruster - so use the press under!

Fun one!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

EMOM - As FAR as you can get!!

Everyone will start with the empty bar -

Every Minute you will perform:

1 Hang Squat Snatch
1 Squat Snatch

Every minute you will add 5-10 lbs (depending on how far you believe you can get)

Your score is your heaviest successful round!

This workout will look like this:

Min 1 - 45#
Min 2 - 55#
Min 3 - 65#....

So, if you have a pretty impressive 1 rep max snatch (like over 115 for the girls and over 175 or so for the guys) you can make bigger jumps.

You can make smaller jumps as it starts to get heavy for you too. Basically you can start with 10 lb jumps, and switch to 5lb jumps if you need to at some point.

We realize that the plate situation in your home gym might make this difficult, so just do the best you can!

If you get to a sticky weight before 10 min - you will choose a weight that you can be successful with and complete that for 5 more rounds.

For example, if you miss 95# in minute 6. Back the weight back down to 85 and try to hold that for 5 more minutes.

All in all - the point is to get in 10-15 min or longer with this EMOM adding weight for as long as possible.

You may fail a rep and re-attempt and still have it count. As long as it is completed in the same minute as the failed rep!

The hang snatch will start at the waist. You will start the movement with a small dip of the chest coming forward, slight bend in the knee, chest up, and heels down. The goal will then be to jump straight up - not forward - and pull yourself UNDER the bar into a solid catch / overhead squat position! Then stand up!

If this movement is new for you, you may do a Hang POWER Snatch + an overhead squat. Starting position for this is the same, you will just only partially pull yourself under and take a moment to get set for your overhead squat.

For the Full Squat Snatch - you will start with the bar on the ground. Pull the bar past your knees almost to your hip in a controlled position with the heels down, chest up, arms straight. From there, it is the same JUMP and pull under that you completed for the Hang Snatch.

Once again, if this movement is new for you, you may do a POWER version of the snatch and then an overhead squat!

Street Parking Oly is posted once a week, on Sunday. These workouts are for those interested in adding in additional work going heavy or working technique on the Olympic lifts. Add this in wherever makes sense for your schedule.

Want MORE Oly work? You're in luck! As a Street Parking Member with access to ALL of the workouts we have posted for the past YEAR+ - all you need to do is scroll back on IG! Heck - you can start from the beginning and do them 2 or more times per week if you want!!

Hang Clean (6 x 2)

Rest as needed between sets. Every set should be heavy, go up as you are successful and moving well.

The purpose of the hang clean is to work on pulling under the weight fast!!

The bar will start at the hip. The feet start under the hips. You dip the chest forward and pull the bar into the body. Allow the knees to bend slightly on the dip and keep the heels down. The arms stay long.

From the dip position you will stand up hard and fast. Think of FINISHING with the legs and squeezing the butt. Almost JUMP. Add a shoulder shrug and then start to pull yourself DOWN.

During this portion you will let the elbows come high and outside to keep the bar close. Rotate the elbows around FAST and catch the bar in a full front squat with the bar on the shoulders and the elbows high. Butt should be lower than the knees. Feet will have moved out into the squat stance. Heels are down. Knees are out. Chest is up with no rounding or collapsing of the back. Belly tight! Stand up leading with the chest and the elbows to finish the rep. Lower the weight back to the waist to start rep #2!

Clean Pull (5 x 3)

Use the weight that you finished your heaviest set of 2 hang cleans.

This part of the movement is just the UP part of the clean. It is basically a clean deadlift and a shrug.

Bar starts on the ground. Heels are down. Hands are just outside of the legs. Knees are bent slightly. Hinge at the hips so that the chest is just over/slightly behind the bar.

Stand by driving the heels in the ground and lifting the chest. Also focus on pulling the bar into the body. Once past the knees think about scooping the hips under and then finishing or JUMPING straight up and shrugging the shoulders to allow the bar to start to travel up the body.

Re-set back down at the bottom for the next rep.

Rest as needed between sets.

WARM UP
Snatch Warm Up

WORKOUT

Power Snatch (15 Min to Find 3 Rep Touch and Go)

Warm up before using the snatch warm up and do not count any of your warm up sets as part of this. When you start the clock you should be ready to start adding weight to the bar.

You can do as many or as few "sets" as you want in the 15 min - but the goal is to find as heavy as you can go for a set of 3 "Touch and Go" power snatches. Touch and go means not dropping the bar between reps.

Get to a heavyish weight by 5-6 min in so that you can take longer breaks between heavy sets!

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Grip Deadlift (5 x 5)

The snatch grip deadlift allows you to really focus on practicing hitting all of the proper positions for the first pull of the snatch.

The bar will start on the ground with the feet under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Move more slowly through these than you would with an actual snatch to really feel the positions on the way up and way down.

Focus on not allowing the hips to rise without the chest, the bar to get away from the body, or to go around the knees. Push the knees back as the chest comes up. Keep the bar pulled in and heels down!

Finish at the top of the deadlift - standing all of the way up.

You should be able to start at the weight you finished your set of 3 power snatches with and add a bit of weight for each set.

Clean + Front Squat + Thruster (20 Min to Go Heavy )

As an unbroken complex:
Full Clean
Front Squat
Thruster

You will warm up and then put 20 min on the clock and try to find your heaviest set possible of the complex. Complex must be unbroken, which means you must hold onto the bar for all 3 parts without dropping the bar.

For the Full Clean, the bar will start on the ground. Feet are under the hips and hands are outside of the legs. Heels are down, knees are bent and there will be a hinge at the hips. Back is flat with the chest up. Arms are long and straight.

To lift the bar, you will drive the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed. Keeping the arms straight stand up (jump) hard and fast. Shrug the shoulders. As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body. Pull YOURSELF DOWN under the bar. Bring the elbows around and through FAST as you pull down. You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight! No plopping or rounding. Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat. Elbows stay up. Belly stays tight. Reach the butt back and down to the bottom of the squat. Once again, stand.

For the thruster you will do ONE MORE front squat. This time as you stand out of the squat you will pick up speed. Almost jump with the bar to pop it off of the shoulders. Move the face out of the way. Press the bar straight up and lock out over the middle of the body with the biceps by the ear. Keep the belly tight!

So altogether, you will be squatting THREE TIMES for one complex - once in the full clean, once in the front squat, and another in the thruster!

3 x 1 Min Double Dumbbell Overhead Hold

Rest as needed between Sets

Score is the weight you used

(if you use 25# Dumbbells put 25# as your score not 50#)

Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 min!!

Sotts Press (5 x 3)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

These are not meant to be done super heavy. This is more of a warm up and mobility drill for the catch position for the snatch or for the bottom of your overhead squat. So stick with the same relatively light weight for all 5 sets.

You will place the bar on your back and go down to the bottom of your squat.

From there - with your hands in your snatch or overhead squat grip - you will press the bar straight up into a locked out position right over the center of the body.

Focus on keeping the heels down, the belly tight and driving the armpits forward.

Hold the position for just a second before lowering back down for next rep.

Start with empty bar and only add weight if you feel good. Some of you may have to even start lighter - like with your broomstick - and that's ok.

Pause Overhead Squat (7 x 2)

Go down to the bottom of your overhead squat. Pause for 3 seconds before you stand up.

Get the bar overhead with a grip wide enough that you can stay locked out with it slightly behind your head at the bottom of the squat and even dump it behind you if you need to.

Reach the butt back and down until your butt is all of the way below the knees. Heels should stay down. Fight to keep the chest up and armpits forward. Keep pressing into the bar to keep back and shoulders engaged as well as elbows locked.

Count to 3 in this bottom position before you stand.

Repeat for 1 more rep.

Start somewhat light and add weight each round as possible. If you find a sticky weight - stay there!

Every Min for 10 Min
1 Hang Squat Snatch
+
1 Overhead Squat

This doesn't need to be super heavy. This is more to really take advantage of your body being super primed to find a good catch position after the Sotts Press and the Pause OHS work.

Focus should be more on these being pretty than being heavy today. If you're feeling good, increase load here and there. If not, stay at a weight that allows you to move well.

For the hang squat snatch - use a small dip - drive and then focus on QUICKLY pulling yourself down into a solid overhead squat position.

In fact, pause down there until you are in a good position before standing up. Then perform a second overhead squat.

Power Clean (15 Min to find Touch and Go Double)

Score is heaviest set of 2 (must me touch and go - so no dropping).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts.

The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible)

Power Cleans

70% of heaviest double from the first part!

So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

Snatch (Every :90 for 15 Min (10 Rounds))

Depending on your goal for this workout you can add weight for each rep of this or choose a difficult weight and try to hit it each time.

These meant to be full snatches - but of course you are welcome to work power if you want!

For the snatch your feet will start slightly more narrow than your squat stance. Hands will be out wide. Set up similar to a deadlift stance - with the hips a bit lower and the chest up.

Pull the bar from the ground focusing on keeping the heels down, keeping the bar close to the body, and arms long and straight! Once you get past the knees, you will pick up speed and think of JUMPING with the bar! Shrug the shoulders then pull/press yourself under into the overhead squat. Focus on keeping the heels down, knees out, hips lower than knees, chest up, bar pressed up with elbows locked and armpits forward.

Stand to finish!

USE A HOOK GRIP! Make sure your grip is wide enough to pass through and get behind your head at the bottom of the squat.


Pause Snatch Pull (5 x 3 (use 80% of heaviest snatch))

3 Second pause just below knee. No touch.

For these you will use the same snatch set up. For the first rep, you will pull from the ground the same way but you will pause for 3 seconds just below the knee. Then continue with just the pull/jump/shrug portion! Don't worry about pulling the bar up with the elbows or getting it over your head. For the next two reps, lower back down to just below the knee without the plates touching the ground. So the first rep is from the ground with a pause below the knee, then the second and third reps start from the pause at just below the knee.

Tall Jerk (4 x 4)

Starting with the bar just above the head - push under to lockout - stand.

For this movement you will use a pretty light - for the first set even empty - bar. You will press it about half way up - just above the forehead. Then you will pause and then BAM!!! Press yourself down SUPER fast to lockout!

You may choose to practice this with a push or a split jerk. This is really training speed under the bar and the concept of you pressing YOURSELF down and not the bar up.

When you land the bar should be locked out over the middle of the body with the belly tight and the elbows locked.

If you do a split the front heel should be down. Make sure the back foot doesn’t turn out excessively. Both front and back knees should be bent.

Clean and Jerk (7 x 2 (singles <10 sec rest between singles))

Clean may be power or full. Warm up to a working weight before counting your first set of the 7. Add weight as technique allows. Rest as needed between sets.

For this you are doing 7 x 2 (1-1) so that means you don't have to hold onto the bar as touch and go sets.

The bar will start on the ground. Heels are down, knees are bent slightly, arms are long and straight, bar is close to the body, back is flat and chest is up. You will clean it by driving the heels into the ground as you lift your chest. Keep the arms straight! Once past the knees you will pick up speed. Keep the heels down as you stand hard and fast and finally almost JUMP with the bar as you shrug the shoulders. Elbows will pull up and out to keep the bar close as you pull yourself under the bar. You may catch in a full squat or a partial squat with the bar on the shoulders and elbows high. Heels should be down and knees out in the catch.

Since these will be heavy you should stand with the bar out of the clean and then re-set the feet and anything else before the jerk.

For the jerk you will dip by keeping the heels down, allowing the knees to come forward and out. Keeping the chest up and not dropping it forward. Let the hips sink straight down. The dip is shallow. From the dip you will stand up hard and fast jumping the power from the legs into the bar. Pop the bar off of the shoulder and continue pressing it up, but also YOURSELF DOWN! You may catch in a power or split position. Stand to finish.

Muscle Snatch (5 x 1)

Not looking for a 1 rep max here or anything. But you can increase in weight as you work through the five sets. This movement is used to encourage a violent hip extension and a strong and fast turnover.

Focus on the pull from the ground being controlled with speed picking up after you pass the knee.

Elbows come high and outside to keep the bar close.

Finish by pressing into the bar.

On the muscle snatch there is no re-bend of the knee. Keep the butt, quads, and belly squeezed as the bar comes overhead.

Power Snatch Balance / Power Drop Snatch (5 x 3)

This is the same as a snatch balance, but only going part of the way down -catching in a power position.

Again, not looking to max out on this one, but practice good positions. You can increase in weight as you get more comfortable with the movement.

Bar starts on your back with your hands in the snatch grip.

Dip with an upright torso, knees go forward and heels stay down.

Drive into the bar, getting it off of your shoulders and press the bar straight up as you press yourself down.

Feet should move from a more narrow stance at the set up to a wider (squat) stance when you push under.

Catch the bar with completely locked out elbows and shoulders, bar right over the middle of your body, in a 1/4 squat.

Stand completely with the bar still overhead, then return it carefully to your back.

If you choose to do the Power Drop Snatch, it's the same as the Snatch Balance but you will not dip and drive the bar upward. Rather, you'll go from a complete standstill before shifting the feet out and dropping into the squat while pressing the bar overhead.

Power Snatch (5 x 2)

5 sets of 2. Increase load at each set, if your form allows for it.

You may drop between reps, but it needs to be a quick reset.

Use the drills before to warm you up and prime you to move well for these.

This movement is basically a combination now of the muscle snatch and the drop snatch.

Pull the bar off of the ground, under control. Arms stay straight until you finish with the legs and the hips. Fast turn over of the elbows and wrists as you pull and press yourself under the bar, catching in a 1/4 squat.

WARM UP
Snatch Warm Up

WORKOUT

Clean Pull - Power Clean - Squat Clean (7 x 3 (the 3 = 1 rep of each movement))

You will perform these movements in order, dropping the bar between each rep:
1 Clean Pull
1 Power Clean
1 Squat Clean

Start at roughly 60-70% of your 1 RM Clean if you know it and build each set - if possible. If you don't know those numbers start with something that is moderately challenging and forces you to think about technique - but gives you room to build.

Drop the bar between each movement and rest as needed between sets! So this is NOT a complex.

On the Clean Pull - it is a pull from the ground, followed by rapid hip extension, and the shoulder shrug. Elbows may bend as a result of fast hip extension, but you are not "pulling" with the elbows on this! Focus on keeping the bar pulled in tight to the body, heels down, a straight bar path, and a powerful HIP extension!

Then drop the bar - do a power clean. Power meaning catching the bar in only partial squat. As you land in the "power" catch position make sure the bar is on your shoulders with the elbows high, belly tight, butt back, chest up, and knees out!

Then drop the bar and complete a squat clean, catching in a full squat and then standing up. In the catch position you want to be in a STABLE front squat with the heels down, knees out, chest up, belly tight, elbows high and bar on the shoulders. Focus on really pulling UNDER!

Split Jerk (7 x 2)

You may actually perform these as either a split or a push jerk if you want.

Warm up to a weight that challenges you but allows you to make improvements to your form. If it's feeling good, make small jumps in weight as you work through the 7 sets!

Focus on the sequence of DIP - DRIVE - PRESS UNDER - CATCH IN FULL LOCKOUT - STAND.

Make sure the heels stay down in the dip and drive. And once that bar is off the shoulder press YOURSELF DOWN!

Make sure you take time working on your technique at warm up weights. You should not just be "stepping forward". Your torso should be pressing under the bar as one foot goes forward and the other goes back.

Keep the rib cage pulled in tight and make sure the back leg is bent and the foot on that leg is not too turned out!

If doing a PUSH JERK instead of the split - make sure the feet land no wider than the squat stance but you are still pressing yourself under.

Paused Front Squat (7 x 3)

Perform a set of 3 front squats with a 3 second pause at the bottom position.

These don't need to be done SUPER heavy. This is more to focus on standing up from a completely stopped position, using no bounce. For this reason, warm up to a challenging but doable weight and stick with it for all 7 sets.

Lead with the chest and the elbows. Keep the heels down and focus on standing up fast!

Make sure you aren't holding your breath on these! Keep the bar on your shoulders and belly tight!

Tall Snatch (3 x 5)

From the hang position you will pull the bar up and yourself under the bar quickly - landing in a solid overhead squat.

These are to be done very light. There is no dip to initiate this movement - instead the focus is on a quick drop into the overhead squat and aggressive pull and press to lock out of the bar.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips. Pull the elbows up and out fast, and move the feet out to your squat stance quickly. Pull yourself down as fast as possible while replacing your feet flat on the floor in the overhead squat position and locking the bar overhead. Focus on landing with the heels down, knees out, chest up, belly tight, butt below the knees, arms locked, shoulders pressing up, and armpits forward.

Don't rush out of the bottom position - but hold it and find stability before standing to complete the movement and re-set for the next rep.

Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))

We want to see you hit at least 7 working sets during this 15 min window. If you are able to go pretty heavy in this movement - take some time getting up to a working weight before you start the 15 min clock.

For these reps we are looking for 2 in a row each time without dropping. You can get as much rest as you need between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

Snatch Hang Pull (4 x 3 Tempo - 3 - 1 - 1)

From the Hang Position you will lower to just above the knee - pause - the explode up + shrug.

You should try doing this with the heaviest double that you got in Part 2 - or even a bit heavier.

You will start with the bar at the hips with arms long (the hang position).

Take 3 seconds to lower to above the knee. Focus on keeping heels down, bar pulled into the body and chest up. Pause for one second just above the knee. Then explode UP and SHRUG hard once you have finished with the hips/legs.

Barbell Clean Warm Up

Tall Cleans (3 Sets of 5 (Lightly Building))

From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.

This movement will REALLY focus on your ability to pull under the bar quickly. Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.

Clean Pull + Clean (7 Sets of 2.  2 = 1 Clean Pull + 1 Full Clean)

Must be touch and go. No dropping.

To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

For the clean pull you will set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.

3 Min AMRAP
(As Many Reps as Possible in 3 Min)

Squat Clean Singles

Goal: 20+

Score: You will enter weight used. Enter number of reps completed in the comments.

In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

Snatch Balance + OHS (7 x 2 (2 = SB + OHS))

Perform one snatch balance followed by and overhead squat.

Build up each set, if possible. Score listed will be heaviest successful set.

A snatch balance will help you learn to drive yourself down under the bar quickly.

The bar will start on your back with your hands in your snatch grip. You will perform a dip (like the dip of a push press) - drive straight up and - and then instead of pressing the bar up - focus on pushing yourself down.

Your feet will move from a hip width stance for the dip and you will land with them in the squat stance - in the bottom of the overhead squat.

The bar should be pressed straight -and your head will drive forward through it as you go down.

At the bottom you should have completely locked elbows, back and shoulders pressing up on the bar, knees out, heels down, chest up, no collapsing!

Stand from this position and keep the bar overhead to perform the overhead squat.

Go as light as you need to on this portion to make sure you can really practice the technique.

Every 90 seconds -

Get as far as you can.

1 Full Snatch

Start at 50% of 1 RM or at a weight that is super manageable for you.

Add weight every time - you get 3 misses.

Score is heaviest successful snatch for the day.

So let's say you start with 65#. You will do a snatch at 65# - and then add weight if you are successful. Maybe you go to 70# and do that for attempt #2. If you are successful - you add again.

Maybe at 75# you miss - that is miss #1. Next round you get it. Then you go to 80# and get it. Then you miss one at 85# - miss #2.

Anyway, keep adding after every successful attempt - once you have missed 3 times you are OUT!

Focus on the fast drive under that we practiced in the snatch balance. And make sure you are finishing the UP part before too! Remember - hips extend fast - shoulders shrug with straight arms - elbows high as you pull yourself down - punch under - stand!

Part 1:

Every Other Min for 12 Min
(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

All sets should be heavy. Warm up before starting the clock!

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.


Part 2:

Every Other Min for 12 Min:
(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

(You may need to lower the weight for this part - or you may be able to use the same weight from Part 1.  All depends on your overhead and pressing strength)

Power Snatch (18 Min - 1 Every 90 Seconds)

This one ends up being 12 reps. You'll go at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, and 16:30.

For the power snatch reps you will want to warm up to a challenging weight before you start - nowhere near a 1 rep max, but something that is getting up there for you.

From here you can either stick with the same weight for all 12 reps, or you can go up a little after every few rounds as you feel good/comfortable.

For this movement your feet will start about hip width. You will have a wide grip - and don't forget to use that hook grip. Bar starts on the ground. Your knees will be bent and chest just over the bar slightly/slightly behind. Keep the heels down as you pull the bar off of the ground with straight arms and a flat back. Use your back to pull the bar in close to your body as you stand. Once past the knees - focus on jumping straight up and then shrugging up with the arms still straight. After finishing the shrug the elbows will come high and outside to keep the bar in close! Pull yourself under the bar slightly and punch to lockout in a partial overhead squat with the bar over the middle of the body.

Stand to finish each rep!


Snatch Pull (5 x 2)

For these you will use the heaviest weight you completed for the power snatch portion!

For this movement the focus is on strengthening the pull from the ground and keeping good positions as well as the hip extension and shrug.

As you stand focus on keeping the chest up, bar close, heels down. Once you pass the knees pick up speed and transition to where you would jump the bar straight up (not forward and out). Once you finish with the hips and the knees - add in the shrug - also straight up - not swinging the bar out. Hold onto the bar and lower back down for the second rep.

Rest as needed between sets.

Barbell Clean Warm Up
Overhead Warm Up

This also should be viewed as a part of your warm up. Start light and build with each set:
5 Sets
3 Front Squats
3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.


Clean and Jerk (15 Min Clock to Establish a Heavy Single)
Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in - that's around 1 rep every 2 minutes. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

Your knees will be bent, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.


Finisher:
With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 so think of it as 7x3 but as fast as you can with good form)

Score: Total Time
Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

Power Clean (15 Min to find a Heavy Single Rep)
You will do a general warm up and then once you are ready to start to work with the barbell and add weight  - you will put 15 min on the clock and see what you can get for a heavy single power clean.

You can make jumps that are small or large and there are no minimum or maximum required number or sets or attempts.

Do not rush though and keep your movement safe.

Main focus is on not allowing the feet to go super wide- but in pulling yourself into a partial squat position.

Another focus should be on getting the elbows around quickly so that the bar lands on the shoulders and isn't putting stress on the wrists.


With 75% of the heaviest clean from Part 1-
You will try to get as far as possible -
1 Power Clean
Rest 2 Min
2 Power Clean
Rest 2 Min
3 Power Clean
Rest 2 Min
4 Power Clean
Rest 2 Min...

How far can you get?? Reps MUST be unbroken.

The goal is to see how far you can get with "unbroken" reps with 75% of the heaviest clean from Part 1.

Unbroken means that you never drop the bar and keep grip of it the whole time. At first the 2 min of rest will feel like forever. But the goal is to get over the 7 round mark or so - and this is heavy - so the rest is important!

The focus again is good movement. Keep the back flat - especially watch it as you lower the bar down. Don't allow the feet to land super wide - NO wider than your squat stance.

In the catch - reach the butt BACK and catch in a partial squat with knees bent and chest up. Fast elbows to get the bar to land on the shoulders and not in the wrists!

You can rest with the bar on the shoulders - or at the waist, but not with the bar on the ground.

This is also a good time to work on that hook grip!