STRENGTH – SQUAT SNATCH COMPLEX V1
The priority is speed, position and consistency, not chasing a max.
Keep the bar close to the body throughout the complex.
Create speed through the hips and finish the pull.
Move aggressively under the bar.
Focus on a stable receiving position with an active overhead position.
The barbell must not be dropped between reps.
Build the weight across the five sets only while technique remains consistent.
If the receiving position becomes unstable, reduce the load.

Key cue:

Stay close → accelerate → get under → stable overhead.

INTENSITY – SQUAT SNATCH INTERVALS
The workout is designed around repeatable efforts, not one fast opening round.
Start with a weight that allows technically sound Squat Snatches throughout all six intervals.
Singles are completely acceptable if they allow better consistency.
Avoid unnecessary fatigue before the barbell work.
Keep Push-Ups controlled and avoid hitting failure.
Use the Row to push the intensity while still protecting the next interval.
Take advantage of the full 2-minute rest to reset your breathing and prepare.
The goal is to keep your output and movement quality as consistent as possible across all six rounds.
COACH'S GOAL

Strength: Develop explosive pulling strength, speed under the bar and a stable receiving position.

Intensity: Develop the ability to repeat quality Olympic lifting under fatigue.

Quality first. Load second. Repeatability over speed.