Snatch
3-2-2-1-1-1
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AMRAP in 6 Minutes of
6 Power Snatch 115/75
12 Box Jumps
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Great video to see different positions in the lifts. Watch for the differences in successful lifts and failed lifts
A. Snatch Lift Off+Hang Squat Snatch x(2+1)x3
B. Snatch 2-2-2
C. Back Squat 20 reps x 1
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For Quality
100 Chest to Deck Push Ups
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Pullin through your pockets
A. Hang Power Snatch 4×3; r/r – 2:30 min
B. Snatch Balance 3×4; r/r – 90s
C1. Challenging Pull Ups 3×12; r/r- 10s
C2. Heavy Unbroken KB Swings 3×21; r/r – 90s
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Open Post below to read more about the Snatch
The Snatch – From ground to overhead in one fluid movement
Pyrros Dimas, BW-185lbs, Personal Best Snatch 397lbs
Why snatch?
First and foremost because it is fun. You can’t master the snatch in a week, month, or a year. There is always room for improvement, some people may be turned off by the technicality of the lift but for me that makes the snatch more enjoyable. It is more of a personal fitness journey, and not a destination, you keep chasing improvement because perfection is impossible.
The snatch will make you strong, fast, flexible, coordinated, and functional. Yes, please, and thank you; I would like all of the above. Check out my boy Pyrros Dimas below….one of the most powerful human beings on the planet!
Hang Power Snatch
Pyrros Dimas WR Snatch
Clean
1-1-1-1-1-1
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3 Rounds for Time of
6 Power Clean 185/125
12 Toes to Bar
18 Chest to Deck Push Ups
2 Clean & Jerk on the minute for 15 min
*65-75% of max C&J
*If C&J not complete, rest the next min
*5 Burpee foul for missed attempt during rest
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Mobility Work – Hip & Shoulder
My results from my first Olympic Lifting competition at OK Weightlifting, Austin, TX
Snatch 115kg (PR)
Clean & Jerk 142kg
Total 257kg
Don’t know if we got video of the Clean & Jerk, but here is my 115kg successful snatch and my miss at 120kg. This is a tough angle to analyze the lift, but there is plenty of room for improvement! See any faults that I typically call you out on? Post to comments
5 sets of
Snatch Lift Off (SLO) x 1
Snatch Grip DL (SDL) x 2
Hang Power Snatch x 2
Snatch Balance x 3
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Front Squat 4×3 @90% of max clean
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Sandbag Get Up 3x8e
95-95-115-125-125-125 / 3plus3ps (Unfortunately, the PS looked more like a wide-grip clean w/ wide-grip press…need much work on this skill/technique)
Missed today again due to working with a client.. Pretty irritating missing 2 days in a row!! grrr Good work Everyone!