Snatch

Snatch is an extremely technical exercise that involves lifting the bar off the ground by bringing it over the head in one go. You need to know that learning the right technique is difficult and requires patience.

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Tuesday 171128

3 rounds for time of:

Run 400 meters

115-lb. power snatch, 12 reps

6 bar muscle-ups

Saturday 171125

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Viola

Viola

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Wednesday 171101

3 rounds for time of:

155-lb. squat snatches, 10 reps

20 burpees

Thursday 170928

21-15-9 reps for time of:

Single-arm dumbbell snatches

Bar muscle-ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Friday 170922

For time:

120 double-unders

60 chest-to-bar pull-ups

60 hang power snatches

120 double-unders

Men use 95-lb. barbell

Women use 65-lb. barbell

Wednesday 170920

Overhead squat 5-5-5 reps

Snatch balance 3-3-3 reps

Hang squat snatch 1-1-1 reps

Friday 170901

For time:

155-lb. snatches, 30 reps

Sunday 170813

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Wednesday 170809

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches, 1 pood

15 right-arm kettlebell snatches, 1 pood