Friday 7.09.10

Steps to the Power Snatch:

1) With the barbell on the floor, stand over the barbell, looks down and line the bar over the balls of the feet. The feet should be hip width or slightly wider apart. The lifter assumes the starting position by bending the knees and lowering the hips and gripping the barbell with a wide grip.

2)The grip should be wide enough to allow the lifter to do a full squat with the bar at arms length overhead. In the starting position, the shoulders should be over the bar and the back arched tightly.

3)To start the pull, push the feet though the floor and stand up in a smooth motion. As the barbell reaches knee height, the back stays arched and maintains the same angle to the floor as in the starting position.

4)When the barbell passes the knees the athlete vigorously raises the shoulders keeping the bar as close to the legs as possible.

5)When the bar passes the upper thighs it should touch the thighs. At this point the lifter drives with the legs in a vertical jumping motion and finishes the extension of the body.

6) As the bar rises up the torso, flip your wrists to face the ceiling and allow the momentum to help you press the bar straight overhead and catch it in a quarter squat.

SWOD: Power Snatch 1 RM. Compare to Thursday 3.25.10.

Metcon: As many rounds as possible in 12:00 of:
-3 Overhead Squats @ 75-80% of max snatch weight
-3 Handstand Push Ups

This is a very technical workout, so the reps are low for a reason. So make sure you go full range of motion for every rep.

Post weights and times to comments.


  1. Swod: 70lb 1rm :)
    Metcon: 10 rounds + 2 squats @ 55lbs
    first 5 rounds 1 abmat for HSPU's
    last 5 rounds 2 abmats

  2. SWOD: Power Snatch-55 lb 1RM

    Metcon: 10 rounds in 12:00 of:
    3 overhead squats-45 lbs
    3 handstand push ups-24 inch box

  3. SWOD power snatch 1RM = 75lb

    8 rounds - 3 55lb over head squats
    3 handstand push ups

  4. SWOD: Power Snatch 195#
    Metcon: On the minute for 8 minutes:
    2 power snatch @ 85% (165#)
    3 Handstand Push ups
    No penalties

  5. SWOD: 75#

    METCON: 8 @ 45# w/ pike PU

  6. power snatch: 80lb
    metcon: 21+3 squats @65lb

  7. SWOD:
    Power Snatch up to 200#

    On the minute for 8:00:
    - 2 Power Snatches @ 85% (170)
    - 3 Handstand Push Ups

  8. Power snatch: 60#
    3 overhead squats @ 45#
    3 hand stand push ups w/2 abmats
    12 rounds + 3 oh squats + 1.5 hspu's

  9. Power snatch: 60 lbs
    Metcon: 3 overhead squats at 45lbs
    3 regular pushups
    17 rounds + 3 squats

  10. Chris
    SWOD: 125# 1RM Power Snatch
    Metcon: 3 Overhead Squats/3 HSPU - 10 rounds + 1 OS

  11. SWOD: 70lbs
    Metcon: 9 rounds (55lbsx3, 35lbsx6)

  12. SWOD: Power Snatch 115#
    Metcon: On the minute for 8 minutes:
    2 power snatch @ 95
    3 Handstand Push ups
    No penalties