Wednesday Workout: Snatch, 3 Rounds

Register for “Deadlifts For Derek” on November 1!



In 10 Minutes, work up to a heavy snatch double

Notes: Can be power or full squat.  Work from the hang position if still learning the movement, and try to accumulate 5 sets of 3 reps at moderate weight.


Level 1

3 Rounds for Time:

  • Hang Power Snatch x 10
  • Burpee x 12
  • Run x 200m

Level 2

3 Rounds for Time:

  • Power Snatch (115/85) x 14
  • Burpee Over the Bar x 16
  • Run x 200m


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3 thoughts on “Wednesday Workout: Snatch, 3 Rounds

  1. Snatch: 70# full snatch
    WOD: 11:13 @ 55# (went light b/c my shoulders weren’t feeling it)

  2. SN- 65# full snatch

  3. Snatch: 100#, full depth
    WOD: 14:05 @90#

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