Wednesday Sep 14, 2016
  • Classes
    • 6am
    • 930am
    • 12pm
    • 415pm
    • 530pm
    • 645pm
    • 8pm

Power Snatch + OHS

Competition Class


10min EMOM

1 Power Snatch + 1 Overhead Squat
*if you want to see a LIGHTNING fast lifter, scroll down. The video is 2 years old and this kid just keeps getting better.


For Time:

150 Double Unders

30 T2B

30 OHS 95/65

50 Box Jump Overs 24/20


Rx+ = 135/95



3 Rounds


HS Plate step ups (around the 'world')

5 Strict Def HSPU

ME Kipping Def HSPU


HS Plate step ups (around the 'world')

3-5 Strict HSPU

ME Kipping HSPU


HS Plate step ups (around the 'world')

3-5 Negative Strict HSPUs

ME Kipping HSPU on abmat (or 2)



3 TnG Power Clean


2 Rounds for Quality
25 GHD Sit-ups (hollow rocks if no GHD)
20 Back Extensions (good mornings 45/35)
15 Side Plank re
ach unders (set up in side plank and reach under your raised torso allowing some rotation to occur and then come back to side plank)

Coaches Notes

Hey Team,

If you haven't seen this kid lift, you've been missing out. Not only is he lightning fast but he catches everything power until it gets heavy enough for him to catch lower. Very cool.

Check it out.

ps. he's 19 here
pps. he weighs 136lbs
ppss. he snatches 308 on his final lift

– Eric Barber