Strength
Power clean
Touch and Go 5 + 5 Front squats
Workout
4 RFT
10 Box jumps – 24/20
10 Toes to bar
10 KB snatch (per arm) – 53/35
*From the swing – from the hang – from the ground, aka “dead snatch”. All forms acceptable.
**Before getting too deep into this post, let me explain the strength portion if it doesn’t make sense how it’s written. We’ve done this ‘touch and go’ work before with power cleans and power snatches. We’re doing it again, but when you rack that 5th power clean, knock out 5 front squats. It *looks* simple, but I know there will be questions of how many front squats you do. It’s 5. When you build up to your first working set of 5 TnG power cleans, you’ll finish the set with 5 front squats. And no dropping from the rack position.
The workout will challenge that grip strength with the toes to bar/KB snatch combo. As mentioned in Thursday’s IG Live Story when I talked about barbell cycling with the hang power cleans, try to loosen your grip on the handle as the snatch descends from the top. Let gravity bring it down, then control the bottom portion of it whether you swing it between your legs, slow it to a stop at the knees, or slow it to a stop at the ground. The reps listed are per arm, and you can break them up however you see fit. More experienced KB slangers can rep out the 10 unbroken, while others might go the 5/5/5/5 route. Choose the rep scheme and snatch method that suits you.
Daily Podcast
“Strengthening your Grit Muscles” – Ben Bergeron