Power Snatch

W WOD – THANKS GOD IT’S HEAVY FRIDAY 13.10.23 – “hang POWER SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Then:

5 Hang deadlift-shrug (starting at mid-thigh) #Empty Barbell
5 Hang muscle snatch
5 Snatch drops
5 Hang power snatch

Then:
Every 2:00 x 3 sets:
5 Hang Muscle Snatches
Build to a heavy set of 5 reps.

3 sets:
3 Hang Power Snatches
Continue to build on hang muscle snatch weight to ~60-65% of best power snatch.

CONDITIONING

“HEAVY HANG POWER SNATCH”

Every 3 Min x 7 sets for load:
3 hang power snatches

W WOD – HEAVY WEDNESDAY 30.08.23 – “POWER SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Every 2:00 x 3 sets:
5 hang muscle snatches
Build to a heavy set of 5 reps.

3 sets:
3 power snatches
Continue to build on hang muscle snatch weight to ~60% of best power snatch.

CONDITIONING

“HEAVY POWER SNATCH”*

For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max Power Snatch

From 7:00-14:00:
Find a 3-rep-max Power Snatch

From 14:00-21:00:
Find a 1-rep-max Power Snatche

WG WOD – wednesday 16.08.23 – “was once FRAN”

WARM UP

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups

1 set:
10 BB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups

1 set:
10 BB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

Then:

2 Set:
:20 Power Snatches
Rest :10
:20 Chest To Bar
Rest :10

CONDITIONING

“WAS ONCE FRAN“

21-15-9
Power Snatches #43/30
Facing the Bar Burpees
Chest to Bar

INT:

21-15-9
Power Snatches #35/25
Facing the Bar Burpees
Chest to Bar

BEG:

15-12-9
Power Snatches #20/15
Facing the Bar Burpees
Chest to Bar

MGW WOD – THANKS GOD IT’S FRIDAY 04.08.23 – “GRACELEN”

MOBILITY&WARM UP

Amrap 3′
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

Amrap 3′
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

Amrap 3′
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

1 set:
400-m run
12 Power Snatch
6 unbroken pull-ups

CONDITIONING
“GRACELEN”
3 Rounds For Time
400mt Run
30 Power Snatch #35/25
12 Pull Ups

SKILL WORK in a 6 min cap

Accumulate:
20 Jefferson Squats / side
– Use BB from workout.

W WOD – HEAVY THURSDAY 04.05.23 – “POWER SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Every 2:00 x 3 sets:
5 hang muscle snatches
Build to a heavy set of 5 reps.

3 sets:
3 power snatches
Continue to build on hang muscle snatch weight to ~60% of best power snatch.

CONDITIONING

“HEAVY POWER SNATCH”*

E3MOM X 7 Rounds for Load
5 Power Snatch

BEGINNER

5 Hang Power snatches

GW WOD – THANKS GOD IT’S FRIDAY 28.04.23 – “BOLD”

3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

In a 10 minute clock
Build to a heavy Double Muscle Clean

CONDITIONING

“BOLD“

EMOM for 19 minutes:

Minute 1: Max Air Squats

Minute 2: Max Alternate Dumbbell Snatches #22.5/15

Minute 3: Max Push-Ups

Minute 4: Max Wall Ball #9/6

Minute 5: Rest

Work for 45 seconds each round allowing for 15 seconds of rest and transitions

GWM WOW – BENCHMARK SATURDAY 04.03.23 –”OPEN 23.3”

WARM UP & MOBILITY

1. BARBELL PREP

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

1. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 ski (or row)
1:00 row (or bike)
-then-
2-3 Sets
5-10 Inchworm
5 Single Arm Dumbbell Presses (moderate) (each side)
20 plate hops, 20 single unders
3-6 Snatches (start light and build in weight)

-then-

build to the final snatch weight you can confidently hit

2. BARBELL PREP

Snatch
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer

3. Workout Prep

1 Set (at workout pace):
1 wall walk
10 double-unders
2 snatches (weight 1)
2 strict handstand push-ups
10 double-unders
2 snatches (weight 2)

CONDITIONING

“OPEN 23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)

RX (16-54)

♀ 30 kg, 43 kg, 61 kg, 75 kg
♂ 43 kg, 61 kg, 83 kg, 102 kg

Scaled (16-54)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 20, 30, 35, 38 kg
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 30, 43, 52, 61 kg

WG WOD -THANKS GOD IT’S FRIDAY 03.02.23 – “DUSTER”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

SKILLS & SPECIFIC WARM UP

Snatch – Burgener Warm up – Toes to Bar

In a 10 minute clock
Build to a heavy single power snatch

3-4 Sets
2 Power Snatch
4 Knee to Elbow

CONDITIONING
“DUSTER”

AMRAP 10:
5 Power Snatch #61/43
10 Strict Knee To Elbow

W WOD – BENCHMARK MONDAY – 19.12.22 – “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 21.02.22

WG WOD – THURSDAY 06.10.22 – BENCHMARK “LANE”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

SKILLS & SPECIFIC WARM UP

Snatch – Handstand Push Ups

1) Snatch Deadlift + Shrug
2) Muscle Snatch
3) Snatch Drops
4) Hang Power Snatch
5) Power Snatch

Build UP
1 Snatch Pull + 1 Hang Power Snatch.
Allow athletes 8:00 to build up to a heavy set of 1 Snatch Pull

CONDITIONING

“LANE”

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (3/4 bodyweight)
Max Unbroken Handstand
Push-ups

Rest as needed between sets

-intermediate-

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups

Rest as needed between sets

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/25
1:00 Max Push-ups

Rest as needed between sets