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Snatch / Met Con

By 04/08/2010No Comments


Warm Up

Joint Mobility

Light Stretching

2 Rounds of

Row 250 Meters

5 Burpees

Strength Workout (SWOD)

Snatch 1 – 1 – 1

Daily Workout (DWOD)
7 rounds for time

7 Power snatches 95 / 65 lbs

7 Box jumps 28M/24W

Core Work

25 Knee to Elbows

50 Back Extensions


When doing the Strength Work be sure to do several Warm Up sets prior to the work set on the Snatch.   Any Snatch is acceptable for max load which includes Power, Muscle, or full Squat Snatch.   Proper Technique is key factor.  Be sure to start from the ground on all the Snatches.