Upper East Side

Mobility: Catalyst Athletics offers everything you need to know when it comes to mobility for the overhead position and snatch. Mobilizations and accessory work will no doubt help you get in the upright overhead position.

Warm up
3 rounds:
10 good mornings
15 air squats
10 spidermans
30 second handstand hold

Strength
Back squat
Performance: 65%x8, 70%x8, 80%x6, 85%x6
Fitness: 4×5, across

Conditioning
Performance
3 rounds for max reps:
1 minute hang power snatches (95/65)
1 minute burpee box jump overs (24/20)
1 minute handstand push ups

1 minute rest between rounds

Fitness
3 rounds for max reps:
1 minute hang power snatches
1 minute burpee step ups
1 minute strict dumbbell press

*1-minute rest between rounds

Scale handstand push ups as needed. Take the opportunity to practice holds, inverted box push ups, or negatives within the minute.