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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For Time

100 Burpees
1 Dumbbell Snatch (24/16 kg)*

*Perform at the start of the workout and every minute on the minute, adding 1 Dumbbell Snatch every minute.

For Time

30 Burpees
30 Snatches (75/55 lb)
30 Hand Release Push-Ups
30 Snatches (135/95 lb)
20 Handstand Push-Ups
30 Snatches (165/115 lb)

For Time

21 Thrusters (95/65 lb)
21 Pull-Ups
100 meter Sprint
15 Overhead Squats (95/65 lb)
15 Bar Over Burpees
100 meter Sprint
9 Squat Snatches (95/65 lb)
9 Bar Muscle-Ups
100 meter Sprint

For Time

800 meter Run
50 Hang Cleans (75/45 lb)
800 meter Run
50 Power Snatches (75/45 lb)
800 meter Run
50 Shoulder-to-Overheads (75/45 lb)
800 meter Run

For Time

101 Ground-to-Overheads (75/45 lb)
101 Doble-Unders

10-8-6-4-2 Reps for Time

Snatch Grip Deadlifts (135/85 lb)
Hang Squat Snatch (135/95 lb)
Overhead Squats (135/85 lb)

For Time

1-2-3-4-5-6-7-8-9-10 reps of:
Hang Power Cleans (40% BW)
Overhead Squats (40% BW)
Ring Dips

Then, 800 meter Run

Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans (40% BW)
Overhead Squats (40% BW)
Ring Dips

10 Rounds for Time

4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (70/53 lb)

9-7-5 Reps For Time

Muscle-Ups
Squat Snatches (135/95 lbs)

22-11-5 Reps for Time

Dumbbell Snatches (70/45 lb)
Pull-Ups
400 meter Run