Thursday Workout: Snatch Work, 3Min Rounds

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STRENGTH

OTM 8:

Hang Snatch + Snatch (from floor)

*Start at moderate weight (~60-70%) and build as you are able to. Both reps should be caught in full squat.  If still learning the movement, scale to the following: Hang Power Snatch + Power Snatch + Overhead Squat

WOD

Level 1

3 Rounds:

AMRAP 3:

  • Russian Kettlebell Swing x 20
  • Abmat Sit-up x 15
  • Row x 150m

Rest 1 Minute between rounds – PICK UP WHERE YOU LEFT OFF each time you re-start the AMRAP.  Score is total number of rounds/reps completed.

Level 2

4 Rounds:

AMRAP 3:

  • Kettlebell Swing (53/35) x 20
  • Abmat Sit-up x 15
  • Row x 150m (or Run x 100m)

Rest 1 Minute between rounds – PICK UP WHERE YOU LEFT OFF each time you re-start the AMRAP.  Score is total number of rounds/reps completed at the end of the 4 rounds.  If time stops and you are on the erg, do not count meters that roll over during rest period.

ANNOUNCEMENTS

  1. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
  2. Park WOD!  June 26, 9am at Darden Towe Park.

3 thoughts on “Thursday Workout: Snatch Work, 3Min Rounds

  1. Snatch: 35, 40, 45, 50, 55, 60, 65, 70
    WOD: 5+26 Rx (row)

  2. SN- 70#
    WOD- 6 + 18 rx

  3. 5+35+a little run (messed up and only did 3 rounds)

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