A. Five sets of: Front Squat x 1 rep(Build in only five sets to a heavy, but not 1-RM, single)

B. Five sets of: 3-Position SnatchSet 1 – 55% of 1-RM SnatchSet 2 – 60%Set 3 – 65%Set 4 – 70%Set 5 – 75%
(Thanks to Catalyst Athletics for the great demo videos.)

C. Five sets of: Snatch Balance x 1 rep(In only five attempts, build to a heavy single.)

D. Five sets of: Front Squat x 1 rep(Build in only five sets to a heavy, but not 1-RM, single)


A. 155, 225, 255, 275, 280
B. 95, 100, 110, 120, 130
(based on full squat snatch 1RM of 170)
C. 135, 145(F), 155, 170, 180(5-15# PR)
D. 185, 225, 245, 275, 275

Front squats felt really good. 280 is my prior 1RM. Felt like I could have put 5-10 #s on there and got it if I pushed it for a max. I really like the 3-position snatch. I really felt good getting under the bar after only a few sets.