8/28/2025

Snatch

Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM

Bent Over Barbell Rows

Set 1 -

8 Reps

Set 2 -

8 Reps

Set 3 -

8 Reps

After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Rows

Running Isabel

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Rounds
Short Half Lap Run
6 Power Snatches (135/95)

Independence
5 Rounds
Short Half Lap Run
6 Power Snatches (115/85)

Liberty
5 Rounds
Short Half Lap Run
12 Alternating Dumbbell Snatches (light)

• Target time: 7:00-8:00

• Time cap: 10:00