WOD: 9-5-12

Strength:  20 mins to find:

Power Snatch

WOD: For time:

35 Hang Power Snatches (95/65)
35 Burpees
25 Hang Power Snatches (95/65)
25 Burpees
15 Hang Power Snatches (95/65)
15 Burpees


From the Power Clean yesterday to the Power Snatch today!  Another lift for which you have been waiting.  Unfortunately for you the Power Snatch is infinitely harder and more technical then the Power Clean.  A proper lift will include:

  • An explosive pull off the floor
  • An explosive opening of the hips (while the bar makes contact with the hips)
  • Doing the part listed above exponentially and extremely explosively and other words that start with “ex” and end with “ly”
  • Squat down as low as you need to have the bar landing over the head with arms locked out
  • Don’t not do anything that was listed up there

The workout will seem very fast as long as the load selected is appropriate.  You are looking to be able to fire off the reps without much struggle as soon as contact is made at the hips.  Burpees will always be a good time to rest, catch your breath,  and question every life decision you ever made that led you to them, so definitely go in expecting that.

Cork.  Cork is always the way to go,



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