Snatchy Snatchy

Nov 24th, 2012

Category: Competitor

Snatchy Snatchy

Warm-UP – 10 minutes
3 rounds with an empty barbell of
10 muscle snatches
10 snatch balances

Kneeling wall hip flexor stretch – 2 minutes actively stretching each leg

Technique/Oly – 25 minutes
EMOTM for 10 minutes
2 Snatch Pull at 120% of 1rm
2 Squat Snatch from below the knee at 50% of 1rm (this should be technique driven, it should not be heavy)

10 minute to find a 1rm Squat Snatch with your new found extension

WOD – 20 minutes
Single Arm Squat Snatch (1.5/1pood)
Muscle Up

Scale to a dumbbell where necessary.

Work on your weakness – If your weakness is ring dips, sub 3 ring dips and 3 pullups for each muscle up instead of subbing bar muscle ups.


  1. julie arthur 11/25/2012 at 8:16 pm

    I apparently forgot how to snatch today. Stayed at 85# for technical work.
    WOD 7:05rx

    • Shamwow 11/26/2012 at 1:03 am

      Forgetting how to snatch was the theme of the day. I’m glad you followed suit.

  2. EA 11/24/2012 at 11:44 pm

    Way to much going on today to get my squat snatch max 🙁 Snatch -135

    WOD- 6:08 Rx

  3. Shamwow 11/24/2012 at 9:32 pm

    Snatch: 185. Felt absolutely TERRIBLE today.
    WOD: 6:42. Those squat snatches got awkward.

  4. Rhino 11/24/2012 at 8:55 pm

    Clean and Jerks and some dead lifts, snatch tomorrow than:

    5 Rounds of 10 Clean and Jerks 155, 1 legless Rope Climb: 9:29