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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5 Rounds for Time

1 Power Clean (135/95 lb)
2 Thrusters (135/95 lb)
3 Power Snatches (135/95 lb)
4 Push Presses (135/95 lb)
5 Front Squats (135/95 lb)
6 Deadlifts (135/95 lb)

AMRAP in 9 minutes

1-2-3-4-5-6-7…
Devil Press (2x50/35 lb)
2-4-6-8-10-12-14…
Wall Balls (20/14 lb)

For Time

150 Double-Unders
15 Power Snatches (135/95 lb)
30 Wall Ball Shots (20/14 lb)
800 meter Run
30 Wall Ball Shots (20/14 lb)
15 Power Snatches (135/95 lb)
150 Double-Unders

AMRAP in 12 minutes

12 Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16 kg)
12 Kettlebell Snatches (20/16 kg)
100 meter Sprint

6 Rounds for Time

3 Squat Snatches (185/135 lb)
6 Overhead Squats (185/135 lb)
9 Chest-to-Bar Pull-Ups

For Time

21-15-9 Reps of:
Power Snatches (75/45 lb)
Sit-Ups

Then,
15-12-9 Reps of:
Power Snatches (95/65 lb)
Knees-to-Elbows

Finally,
12-9-6 Reps of:
Power Snatches (115/85 lb)
Toes-to-Bars

For Time

Buy-In: 20 calorie Bike

Directly into, 3 Rounds of:
9 Burpees
30 Alternating Dumbbell Snatches (50/35 lb)
99 Double-Unders

Cash-Out: 20 calorie Bike

AMRAP in 20 minutes

34 Burpees
7 Hang Snatches (115/75 lb)
20 Air Squats
15 Toes-to-Bars

For Time

800 meter Run
30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups

For Time

10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches (95/65 lb)
Box Jumps (24/20 in)
Push-Ups
Sumo Deadlift High-Pulls (95/65 lb)