Use 65-70% of 1 RM
7 x Every 2 min
snatch pull
&
hang power snatch
&
squat snatch

Goal & Intensity
-Develop the complete snatch by linking the pull, explosive transition, and confident catch into one complex.
-The load stays moderate (65–70%) to ensure high technical quality on every rep.
-Fast, sharp lifts in short sets that activate the nervous system without accumulating excessive fatigue. -Each 2-minute window allows focus and solid recovery.
RPE: 7 — technically challenging, but speed and control remain intact.
💡 Coach’s Tip
Stay patient in the snatch pull, let the hips explode from the hang, and commit to a strong catch — keep one consistent rhythm through the complex.
Why this workout: Complexes integrate the key phases of the snatch, improving timing, bar path, and confidence. Working at moderate percentages allows many quality reps that translate directly to better performance with heavier loads.