Friday Workout: Snatch Work

STRENGTH

3 Sets:  2 Snatch Pulls + 1 Power Snatch

*Can drop and re-set each rep. Start around 70% and build

WOD

Level 1

3 Rounds for Time:

  • Hang Power Snatch (75/35) x 10
  • Row x 250m or Run x 200m

Level 2

3 Rounds for Time:

  • Power Snatch (135/95) x 10
  • Row x 250m or Run x 200m

Extra Work

Accumulate 40 Strict Pull-ups (10 Minute Cap)

*Sub 3 sets of 5 negatives (3-5 second descent, 3-5 second break between reps) or do ring rows

ANNOUNCEMENTS/UPCOMING EVENTS

Check out our Facebook Events page for all the up-to-date events info

4 Comments on “Friday Workout: Snatch Work

  1. Complex: 90# (did set of pulls @95#)
    WOD 8:29 @85# and run
    20 pullups in 3min (trap was then done with pullups!)

  2. Snatch complex: up to 165#
    Wod: 5:55
    Pull-ups: 2 reps w/ 88# kb every 30 sec. for 10 min.

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