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Elbow Grease


On the Minute x 10:
1 Snatch High Pull (Video)
2 Hang Power Snatches

 Sets #1+2 – 40% of 1RM Snatch

Sets #3+4 – 45% of 1RM Snatch

Sets #5+6 – 50% of 1RM Snatch

Sets #7+8 – 55% of 1RM Snatch

Sets #9+10 – 60% of 1RM Snatch

  • In the snatch high pull, we are looking to keep our feet flat on the floor, with the drive coming through our mid-foot at extension. By keeping our feet flat on the floor, we can focus on maintaining the weight in the proper position (directly under the ankle bone) throughout the pull.
  • On the hang power snatches, we are looking for the aggressive punch out trained in the previous portion, the snatch-grip push jerk. Same big points apply – weight back on the heels, with the hips slightly back. Weights are intended to be on the lighter side to dial in technique.


Alternating EMOM x 14 (7 Round):
14/10 Calorie Assault Bike or 16/13 Calories on the Rower
:30s for Max Dumbbell Power Snatches (50/35) or 95/65 Power Snatch

  • Score inside this conditioning piece is total dumbbell snatches over the course of the 7 rounds.
  • The :30s window to complete snatches takes place from the :00s-:30s.
Melinda MettenElbow Grease