Hang Power Snatch (3/3/3/2/2/1/1/1/1/1@70/75/80/85/85/90/90/90/93/93%)

Week 2 of our 6 week Snatch Cycle.

If you’re snatch 1RM is well developed (strength & technique) try to stick to the percentages even if it feels good and save the PB’s for a few weeks time.

If you’re snatch is less well developed then you might be able to go a bit higher than the prescribed percentages and even hit a PB.

If technique needs work, keep it light and work with a coach to move better by the end than when you walked in – that’s going to set you up for a better chance at good lifts in a few weeks.

Metcon (AMRAP – Reps)


400m run (replaced with 10 shuttle runs)

25 double-unders

400-m run

50 double-unders

400-m run

75 double-unders

400-m run

100 double-unders


– Add 25 double-unders to each round.

– 1 shuttle run = out and back

-Scale DU to 2x Single Unders

– 50 m of running = 2 rep, or, 1 shuttle runs = 1 rep.
If back and hips aren’t too sore you can sub run for 800/1000m row. If back and hips are bit sore from last few days suggest trying to stick to the running, or row accepting it should be a lower intensity effort.


5-530 Uncoached. Get your individual skills practice in ahead of the 2024 Open (register at

SKILL DRILL (No Measure)

Every 2:30 for 8 Rounds (20:00 total time)

Pick two movements from the list below and perform both within the time. Rest the remaining time. Both movements should be completed within a minute, leaving you 1:30+ rest time each round.

You can pick different skills each week to practice, but the skill(s) you practice weekly will make the greatest progress. So if you are particularly weak on Wall Walks and DU you may want to repeat these every week and try to to move better, perform them faster, perform more of them in the same time, or perform the same but be less tired – that is all progress.

1-3 Wall Walks

5-10 Double Under Crossovers, OR, 20-40 Double Unders, OR, 20-40 Crossovers, OR, 30-60 Single Unders

6-12 Alternating Pistol Squats

6-10 Burpees (Jumping feet in & out)

4-10 Knee Raises, OR, 3-9 Toes To Bar, OR, 2-7 Pull Ups, OR, 1-5 Chest To Bar, OR, 1-3 Muscle Up

10/12 Cal Row

2-6 Kipping HSPU, OR, 2-10m HS Walk