150525: 3RM Pause Snatch

BBG: 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.


2A) 5X2 Snatch First Pull (top of knee) - absolute heaviest possible

2B) 5x5 Bent Over Row (straps should be used) - heaviest possible

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch.


5 rounds for reps of:

20 sec. ME Push Press (115/95)

10 sec. Rest

20 sec. ME C2B Pull-ups

10 sec. Rest

20 sec. ME Burpees

10 sec. Rest

20 sec ME Burpees

10 sec. Rest