However, this time around there was a change in the programming. Instead of a traditional barbell warm-up, my coach, StrongFirst Director of Education Brett Jones, proposed taking a different approach.

He suggested using the 044-snatch protocol from The Quick and the Dead, which the book describes as “an advanced, minimalist, self-contained GPP platform that develops a wide range of qualities, with the emphasis on power while minimizing fatigue and soreness and leaving plenty of time and energy for other pursuits.”

…Initially, this seemed like a strange idea to me. In the past I have used this protocol for conditioning after a training session—not as preparation for barbell work. However, as a mere young Padawan, I decided to heed the advice of Jedi Master Brett and give it a go. After my mobility routine, I completed the 044-snatch protocol, performing three cycles of the 5/4 series with a 24kg kettlebell. Once that was complete, I moved on to my barbell training for the day.

I was an immediate fan of using snatches as a warm-up. My past experience with barbell training usually involved performing one to two warm-up sets, increasing the weight in between, and then starting my working sets. While it worked, I found it tedious, and it caused me to get into my head. Using snatches to warm up for my deadlift session essentially acted as a specialized variety exercise—same, but different.