WEDNESDAY – COACH BRIEF
SUPERB STRENGTH — POWER SNATCH COMPLEX
Today we move into a more technical strength session with the Power Snatch Complex.
The focus is not simply on adding weight, but on maintaining good positions as the bar moves through the different hang positions. Athletes should build progressively across the five sets while keeping the entire complex controlled and technically consistent.
COACH FOCUS
Strong starting position and active shoulders.
Keep the bar close throughout the complex.
Maintain good hip and knee positions through each hang.
Fast turnover with a strong receiving position.
Stay controlled between reps — no rushing.
Build the load only while technique remains sharp.
The entire complex should remain unbroken.
KEY MESSAGE
“Own every position — the weight comes second.”
SUPERB INTENSITY — AMRAP 15
Today is about finding a sustainable rhythm between Power Snatches, Pull-Ups and Rowing.
The athletes should avoid turning the first few minutes into a sprint. Power Snatches should be smooth, Pull-Ups should be managed before failure, and the Row should provide a strong but sustainable aerobic effort.
COACH FOCUS
Smooth and efficient Power Snatches.
Break Pull-Ups before failure.
Establish a sustainable Row pace.
Keep transitions short.
Avoid large fluctuations in round times.
Increase intensity during the final 3–4 minutes.
KEY MESSAGE
“Stay smooth early, keep moving and build into the finish.”
