Thursday Workout: Snatch/OHS Work, and Power Snatch Intervals

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STRENGTH/SKILL

Overhead Squat, 5-5-5

Notes: Take weight from the floor – power snatch to get it overhead, or full snatch first rep.  Light/moderate weight, focus on technique and good control in overhead squats.

WOD

Level 1

3 Sets for Total Working Time:

  • Hang Power Snatch x 5
  • Burpee x 10
  • Run x 200m (or Row x 250m)
  • Rest 2 Minutes

Level 2

3 Sets for Total Working Time:

  • Power Snatch* x 5
  • Burpee x 15
  • Run x 250m (or Row x 300m)
  • Rest 2 Minutes

Notes: Choose a weight that is moderate to heavy for the power snatch – does not have to be touch and go.  Build off of strength work to determine weight for the workout, and you can add weight per set if needed.  If still working on the movement, keep the weight light/moderate and focus on doing reps from the hang position. 250m Run for Level 2 is to the intersection of Belleview and Coleman St (top of hill).

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16 thoughts on “Thursday Workout: Snatch/OHS Work, and Power Snatch Intervals

  1. OHS: 100#
    WOD: 9:00, 115#

  2. 135,145,155
    6:57 @ 135

  3. couldnt make it to gym today so did this instead:

    1 mile run @ 8min pace
    Devils Mile (1/4 mile bear walk, 1/4 mile run, 1/4 mile log carry, 1/4 mile run, 1/4 mile burpee broad jump, 1/4 mile run, 1/4 mile walking lung)
    1 mile run @ 8min pace

    1. simon 1, thursday WOD’ers 0

      1. uummmmmm, after Friday’s workout I would chalk this up to stupidity.

  4. OHS: 75
    WOD: 7:38 @65

  5. OHS: 95/115
    WOD: 6:37 @95

  6. OHS: 95, 115, 115#
    WOD: 2:31, 2:52, 3:10 @95# (8:33 total time)
    missed my last snatch… twice. Le sigh. Plenty high on the pull, just no drop underneath.

  7. OHS: 75#
    WOD: 9:07 75#

  8. OHS: 75,85,95
    WOD: 6:51 @ 85#

  9. OHS: 55, 65, 75
    WOD: 7:12 @ 70#

  10. OHS: 45#
    WOD: 7:41 @ 75#, 200m run

  11. OHS: 6×2, 90 KG
    WOD: 6:50@135#

  12. saturday makeup
    no OHS
    800m recovery run at beginning and end of WOD
    PS @75#
    subbed 200m farmers carry with 35s instead of 250m run
    22:00 total working time

  13. Saturday
    OHS: 40#
    WOD: 8:27 @ 55#

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