Thursday Workout: Power Snatch and Intervals

STRENGTH/SKILL

In a few sets, work up to a heavy Power Snatch

Notes: 10 minutes max to build to heavy single for the day, not a 1RM

WOD

Level 1

3 Sets for Total Working Time:

Hang Power Snatch x 5
Burpee Box Jump (18/12) x 10
Russian Kettlebell Swing (40/20) x 10
Row x 200m
Rest 3 Minutes

Level 2

3 Sets for Total Working Time:

Power Snatch* x 5
Burpee Box Jump (30/24) x 10
Kettlebell Swing (53/35) x 10
Row x 250m
Rest 3 Minutes

Notes: Choose a weight that is moderate to heavy for the power snatch (~80% of heavy PS single) – does not have to be touch and go. If still working on the movement, keep the weight light/moderate and focus on doing reps from the hang position.

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7 thoughts on “Thursday Workout: Power Snatch and Intervals”

Shirley February 12, 2015 — 7:32 am

PS: 85#
WOD: 9:13 RX

Hannah February 12, 2015 — 11:47 am

PS: 65#
WOD: 9:28 RX

andy February 12, 2015 — 1:51 pm

165# PR…first one in a while, I’ll take it!
9:07 @ 135

Lex February 12, 2015 — 6:25 pm

PS: 85#
WOD: 8:35 @ 70# (individual rounds were 3:02, 2:49, 2:44)

Taylor February 12, 2015 — 8:16 pm

worked up to 120#
wod: 9:22 @ 85#

Martha February 12, 2015 — 8:29 pm

PS- 75 press out.
WOD- 8:33 @ 55#

Joe February 14, 2015 — 11:02 am

Power Snatch: 105#
WOD: 8:21 (2:52, 2:48, 2:41) @85#, 24″ burpee box step up

Shirley February 12, 2015 — 7:32 am

PS: 85#
WOD: 9:13 RX

Hannah February 12, 2015 — 11:47 am

PS: 65#
WOD: 9:28 RX

andy February 12, 2015 — 1:51 pm

165# PR…first one in a while, I’ll take it!
9:07 @ 135

Lex February 12, 2015 — 6:25 pm

PS: 85#
WOD: 8:35 @ 70# (individual rounds were 3:02, 2:49, 2:44)

Taylor February 12, 2015 — 8:16 pm

worked up to 120#
wod: 9:22 @ 85#

Martha February 12, 2015 — 8:29 pm

PS- 75 press out.
WOD- 8:33 @ 55#

Joe February 14, 2015 — 11:02 am

Power Snatch: 105#
WOD: 8:21 (2:52, 2:48, 2:41) @85#, 24″ burpee box step up