Snatch Complex

Snatch Pull + Power Snatch + Overhead Squat

I haven't worked on snatches in a few weeks. Since the Open, I've been doing more classes and focusing less on the barbell club programming. My lifts may have suffered but I was excited to get back into snatching a heavy weight.

Started off with 40 kg and worked up to 75 kg. It took a few reps to get used to the movements. Surprisingly, my lifts were not bad. I did miss my first attempt at 75 kg but was able to finish the second attempt. My current power snatch PR is 78 kg, and I'm only 3 kg short on this complex. I may want to try for 80 kg in my next power snatch PR attempt.

WOD

For Time - 4 Rounds, TC - 9 Minutes

15 hang power snatch (95 lb.)

30 double unders

I did this WORKOUT almost two years ago. I scaled to 75 lb. on the barbell and was only able to finish three rounds in seven minutes. Confident in my fitness, I decided to attempt this workout at 95 lb. My goal for this workout was to finish all four rounds under time cap.

The first round went well. I completed the first set of snatches unbroken and the first set of double unders unbroken. The first round took about 1:15 to complete. The next three rounds however were a lot harder. I had to break up the power snatches into two sets and then three sets. I would trip up on the double unders after a few reps or my arms would get tired and I would have to stop and rest. I may have started this workout too fast and should have paced it a bit better. It was a lot harder than I imagined but I did reach my goal, finishing at 8:22.

Lift Heavy and Level Up!