Thursday Workout: Power Snatch and Intervals

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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

  1. PS: 85#
    WOD: 9:13 RX

  2. PS: 65#
    WOD: 9:28 RX

  3. 165# PR…first one in a while, I’ll take it!
    9:07 @ 135

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

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

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

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

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