Power Snatch

W WOD – BENCHMARK MONDAY – 21.02.22 – “RANDY”

MOBILITY & WARM UP

3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump

Into

3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Ba

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Snatch

ACCESSORY WORK

Athlete have 10:00 to build up to a heavy hang power snatch + power snatch

then:

2 Sets:
10 Unbroken Power Snatches

CONDITIONING

“RANDY”*

FOR TIME
75 Power Snatches #35/25

*compare to 05.02.18

WG WOD – TUESDAY 18.01.22 – “SNACHEST”

WARM UP

AMRAP 6:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as counterbalance)
• Athletes are to perform a regular air squat, however they should hold a 10# plate out
in front of them at eye level. This will help them maintain a more upright torso.
10 Bent Over Snatch Grip Rows (Barbell)

SKILLS & SPECIFIC WARM UP

Snatch – Burgener Warm Up

1 Set:
10 Snatch Grip Deadlift (Barbell or PVC)
10 Ring Rows
10 Snatch Pulls from mid-shin.
5-10 Jumping Pull-ups
10 Snatch High Pulls from mid-shin.
5-7 Chin-Over-Bar Pull-ups
10 Power Snatch (from mid-shin)
5-7 Chest-to-Bar Pull-ups or Jumping chest to bar

On a 5:00 Clock:
Build to a heavy single power snatch of the Day

CONDITIONING
“SNACHEST”

EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Power Snatch #52/38
Max Unbroken Chest-to-Bar Pull-ups

Rest 1:00

Intermediate #43/29 – chest to bar pull-up

Beginner #empty barbell – Jumping pull-up

MW WOD -TUESDAY 19.10.21 – “TAKE BREATH”

WARM UP

EMOM 16′
Station 1 – 100 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

CONDITIONING
“TAKE BREATH”

5 Rounds, Each for Time:
Row 250m
5 Power Snatch, #53/35
Run 200m
*Go every 5 minutes

GW WOD – TUESDAY 19.08.21 – “FULL RANGE”

MOBILITY & WARM UP
800 mt Jog
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“FULL RANGE”

21-15-9 reps, for time:
Toes-to-bar
Power Snatch, #35-25

W WOD – WEDNESDAY – 05.05.21 – “POWER SNATCH”

600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH

CONDITIONING

“POWER SNATCH”*

3-3-3-2-1-1-1-1
*Lift Every 3 Minutes

(COMPARE TO 06.02.21)*

W WOW – TUESDAY – 20.04.21 – “ISABEL”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING

“ISABEL”*

For time:
30 Snatches #61/43

*compare to 26.11.20

WM WOD -THANKS GOD IT’S FRIDAY 09.04.21 – “Open 11.1/14.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20

WG WOW – TUESDAY 23.02.21 – “CLOSE 16.3”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

CONDITIONING

“CLOSE 16.3”
AMRAP in 10 mins:
10 Power Snatches #35/25
10 Box Jump Over #60/50

W WOW – SATURDAY – 06.02.21 – “POWER SNATCH”

600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH

CONDITIONING

“POWER SNATCH”

3-3-3-2-1-1-1-1
*Lift Every 3 Minutes

WM WOD – MONDAY 01.02.21 – “ANOTHER TIME”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“ANOTHER TIME”

EVERY 2 minutes for 20 minutes alt. between
2 Power Snatch. Pick up load every rounds
200 mt Run