unit15

15 May 2026

Timeline

0615 - WB
0620 - GWU
0630 - Coach the snatch (up to 25/35kg)
0642 - Coach cycling the power snatch
0650 - Set of 10-20 at working weight
0652 - Wees and whiteboards
0657 - Workout begins
0710 - Cool down

GWU

1RFQ with a wall ball

• 16/20 cals
• Walkout shoulder taps, toe taps
• Goblet squats
• WGS
• WB Thrusters
• TYIs
• 3 × 10 WBs

Notes

1. Feet shoulder width, arm’s length from wall
2. Hands underneath ball
3. Extend before you use arms

Power snatch (0630)

SG DLs

• Grip
• Proud chest

Snatch high pulls

• Close to body
• Change of speed

Muscle snatches

• Punchy lockout
• Barbell over mid-foot

Power snatches

We’ll soon be showing how power snatch and cycled power snatch differ

• For now, land with wider foot stance, pause, stand
• 5x3 linked reps at working weight

Cycle the power snatch (0640)

Strip the bar. We’re linking reps from the top now

1. Keep hookgrip in if you can
2. Feet stay still. Wider foot position in set-up
3. Elbows stay under the bar until bar is beneath eye level
4. Use minimal arm strength, push through the floor

Workout : For Time (0655)

100 power snatches (25/35)

Every time you break:
10 wall balls (6/9)
12 min cap