Double KB — Snatch & Front Squat Power
Explosive double snatch for power, heavy double front squats for leg size and strength, single-leg deadlifts, and the get-up for shoulder integrity. The athletic lower-power day of the block.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Double Kettlebell Snatch Power station — low, crisp reps. Stop the set when bar speed drops. Fresh CNS first. 2 warm-up sets first 4 × 5 · rest 2 min | 4 | 5 | 2 min |
| 02 | Front Squats With Two Kettlebells Strength/size driver. Brace against the rack, drive hard, chase load. 1 warm-up set first 4 × 8–5 · rest 2:30–3 min | 4 | 8–5 | 2:30–3 min |
| 03 | Kettlebell One-Legged Deadlift Unilateral posterior chain; reps per leg, match the weaker side. Brief pause at the bottom. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Kettlebell Turkish Get-Up Squat style Quality reps, one per side. Pause at each position, eyes on the bell. Not load chasing. 3 × 1 · rest 1:30 | 3 | 1 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is load-bearing: snatch first on a fresh CNS, RPE 7-8, and end any set the instant bar speed drops — it is the power station, not conditioning. Front squats are the strength/size driver; chase load in the 5-8 zone off a hard front-rack brace. Single-leg deadlifts: hold reps equal to the weaker leg, never the stronger. Get-ups stay quality, not load. Single-bell sub: one-arm snatch and goblet squats at matched total volume.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Double KB — Snatch & Front Squat Power template?
Order is load-bearing: snatch first on a fresh CNS, RPE 7-8, and end any set the instant bar speed drops — it is the power station, not conditioning. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Double KB — Snatch & Front Squat Power, and how long does it take?
Double KB — Snatch & Front Squat Power runs 4 movements and about 14 working sets, roughly 56 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight