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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4 Rounds for Time

7 Snatches (135/95 lb)
14 Burpees
21 Wall Ball Shots (20/14 lb)
500 meter Row

For Time

60 Wall Ball Shots (20/14 lb)
50 Deadlifts (135/95 lb)
40 Burpees
30 Snatches (135/95 lb)
20 Pull-Ups
10 Clean-and-Jerks (135/95 lb)

For Time

13 Squat Snatches (155/105 lb)

Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint

Then, 13 Squat Cleans (155/105 lb)

For Time

40 Rings Dips
10 Snatches (155/105 lb)
2,000 meter Row
10 Cleans (155/105 lb)
100 foot Dumbbell Walking Lunges (2x55/35 lb)

3 Rounds for Time

20 Dumbbell Deadlifts (2x50/35 lb)
10 Dumbbell Cossack Squats (50/35 lb)
10 Dumbbell Devil Presses (2x50/35 lb)

EMOM (with a Partner) in 15 minutes

8 Alternating Dumbbell Snatches

After each 3 minutes perform:
50 Double-Unders

5 Rounds for Time

7 Power Snatches (155/105 lb)
7 Kipping Handstand Push-Ups
14 Pistols

For Time

Buy-In:
400 meter Run

1-2-3-4-5-6-7-8-9-10 reps of:
Muscle-Ups
Snatches (135/95 lb)

Buy-Out:
400 meter Run

5 Rounds for Time

10 Snatches (95/65 lb)
15 Pull-Ups
20 Thrusters (75/55 lb)

10 Rounds for Time

3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)