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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Gymnastics
10 min Practice:
HSPU

Metcon
5 Rounds for Time
21 Cal. Row
15 Power Snatch (75/55)

3 Rounds for Time
10 Thruster (165/110)
10 Muscle Up
10 Power Snatch (165/110)
10 Muscle Up
Rest 3:00 b/t

Strength
Bench Press (5x1 @85%)
Every 1:45

Metcon 
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski

* 20 min Time Cap *

Strength
Deadlift (5x1 @85%)
Every 1:15

Metcon 
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time

Time Cap: 15 minutes

Strength
Front Squat (5x1 @82.5%)
Every 1:15

Metcon 
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *

Randy
For Time:
75 Power Snatches, 75#

Strength
Front Squat (5x5 @75%)
Every 2 mins

Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap

Strength
Bench Press (5 RM)
10 mins

Metcon
2 Rounds for time
21-15-9
Power Snatch 115/75
Lateral Burpee over Bar

rest 3:00

9-15-21
Lateral Burpee over bar
Power Snatch 115/75
7 min Time Cap (each)

Strength
Front Squat (3 RM)
10 mins

Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *