Friday, September 18th 2015

Friday, September 18th 2015


All Strength Day!



Catalyst General Warm-up



Snatch Movement Preparation *Use 45/33# bar

2x: Do not set bar down until finished with power snatches

Down and Up x 5

Hang Snatch High Pull x 5

Hang Muscle Snatch x 5

Snatch Drop x 5

Hang Power Snatch x 5




Hang Snatch

8 x 3 @ 60-70%

*Focus on full extension at the top of the second pull and speed under the bar.


Back Squat

Build to heavy single with remaining time