Friday Workout: Snatches, and 5 Rounds For Time

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STRENGTH

4 sets: Snatch Pull + Power Snatch + Full Snatch from high hang position

Notes: Moderate weight – focus on speed under bar. If necessary – do power snatch from high hang + overhead squat.

WOD

Level 1

4 Rounds for Time of:

  • Hand Release Push-up x 6
  • Hang Power Snatch x 6
  • Hands on Box Dip x 6
  • Jump Rope Single x 40

Level 2

5 Rounds for Time of:

  • Handstand Push-up x 6
  • Power Snatch (115/85) x 6
  • Ring Dip x 6
  • Double Under x 20

Notes: Scale weight on power snatches as needed – should be a weight you can move efficiently.

11 Comments on “Friday Workout: Snatches, and 5 Rounds For Time

  1. snatch complex @ 65#
    WOD: 9:37 modified the crap out of it. one abmat. 65#. red band dips. strict DU.

  2. WOD: 9:30
    Ring Push Ups, 85#, Box Dips (feet parallel to hands)

    Fast and light variation while in the middle of the c’ville strength cycle

  3. 5RFT
    3 muscle-ups
    6 power snatches (115#)
    9 handstand push-ups
    20 double unders

    12:23

  4. Snatch: 35, 45, 55, 65 (no knee pain, woo hoo!)
    WOD: 10:38 (2 abmats, 65# PS, 3 RDs)

  5. worked up to 95#
    11:40ish? (1 abmat, box dips, and an exploded 25# plate during round 5)

  6. Snatch- 55-65#
    WOD- 13:52 rx handstands, minus the last round uglies, 55# PS, red band ring dips, 20DU’s
    5 rounds

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