Power Snatch

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

MWG WOD -MONDAY 19.09.22 – “EYE TO THE SKY”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Rest 1:00

Set 2
AMRAP 3′:
:30 Assault Bike or Ski Erg (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs

Rest 1:00

Set 3

AMRAP 3′:
:30 Assault Bike or Ski Erg (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 Snatch Deadlift + Shrug
5 Muscle Snatch
5 Snatch Drops
5 Hang Power Snatch
5 Power Snatch

SKILL WORK
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power
Snatch

CONDITIONING
“EYE TO THE SKY”

5 Rounds For Time:
15/11 Calorie Assault Bike/SKi ERg
12 Power Snatches #43/30
9 Burpees Pull Ups

BEGINNER

3 Rounds For Time:
10/6 Calorie Assault Bike/SKi ERg
12 Power Snatches #20/15
9 Burpees

GWM WOW – TUESDAY 16.08.22 – “MULTIPLE CHIPPER”

MOBILITY & WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP

EMOM 10

5 Power Snatch #75% 1RM

CONDITIONING
“MULTIPLE CHIPPER”
For Time
30 Alternate DB Snatch #22.5/15
30 Toe To Bar
60 Cal Row
30 Toe To Bar
30 Alternate KB Snatch #22.5/15

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