28 June 2018


Skill Development: USAW Power Snatch Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Snatch from Power Position, 3 Repetition
Power Snatch from Above Knee (2 Second Pause) 2 Repetitions
Power Snatch from Floor, 1 Repetitions

Note on Snatch Progressions: We will begin with a series of mobility exercises, including the Overhead Squat, to review the fundamentals of the overhead and receiving position.

Workout Of The Day (WOD)

Complete Two Rounds of the following AMRAP:

As Many Rounds As Possible (AMRAP) in 5:00 of,

Double Unders, 30 Repetitions (Or 60 Weighted Jumps)
Power Snatch, 15 Repetitions (75lb. / 55lb.)

Note: Rest up to 5:00 between AMRAP rounds. Athletes still developing their Snatch technique can modify this workout with a Ground to Overhead variation of their choice. Can anyone achieve 8 or more total rounds of the AMRAP using the Snatch technique?


Ryan is a Champion!


Thursday Special Programs 

Bag Class (5:15PM – 6:00PM)

Note: Through August, Yoga will only be offered on Tuesday evenings due to Coach’s service at the Santa Cruz Harbor Patrol on Thursday evenings. However, the Bag Class on Thursday’s will now include an extended Yoga cool-down and breath-work practice.


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