Скачать или смотреть Weightlifting at Home - 7x3 Snatch + Conditioning (Follow Along)

Today’s session blends simple conditioning with focused Olympic lifting — the kind of training that builds real capability, not just aesthetics. We start with a short conditioning EMOM to elevate your heart rate and prepare your body for skill work.

EMOM 10 (Every Minute on the Minute):
• Machine Calories (bike, row, ski, air runner — or running in place if you’re at home)
• Handstand Push-Ups (scale to pike push-ups, box pike, or strict presses)

This is straightforward conditioning that builds upper-body strength, balance, and aerobic capacity — without needing a full gym.

Skill Work — Olympic Snatch:
7×3 Snatch
Every 90 seconds for 7 sets
Use a load that lets you move with control and clean mechanics — barbell, dumbbell, kettlebell, or PVC. The movement is what matters. We’re training speed, timing, precision, and overhead confidence. You don’t need to be an Olympian to learn the snatch. You just need consistency and a willingness to practice.

Why We Train This Way:
This routine is bigger than exercise. Every morning we:
Prime the mind
Move with intention
Build structure and discipline
Take action on the work that builds your actual life

Whether your goal is to start a business, write a book, rebuild your health, or become more capable for your family — this morning system gives you the structure to do it.

Show up. Train with purpose. Then go build the life you want.

🎥 Join us live every morning at 5AM on YouTube — the simplest way to stay consistent, accountable, and improving.


▶︎ Watch the full 5AM Squat Club playlist:
   • 5AM Squat Club – Discipline Before Sunrise  

Real talk while driving. Nature, health, strength, sovereignty:
▶︎ Explore the Health Unscripted playlist:
   • Health Unscripted – Real Talk for Getting ...  

Join our FREE SKOOL Community: https://www.skool.com/5am-squat-club-...
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00:00 Good Morning. Win Your Morning
00:51 Prime the Mind
02:59 Prime the Body - Warm Up
17:13 Workout explanation and scaling options
23:22 EMOM 10: Machine calories (or high knees) and Handstand Push Ups
35:11 Snatch Warm-Up / Instruction
46:40 Opportunity work 7x3 Snatch (one every :90)
59:00 Moments of clarity and stretch (chest and butterfly stretch)
1:04:00 Tractor, cows, fence building and sheep clips
1:10:21 Build Your Perfect Life
1:19:00 See You Tomorrow!

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