Complete as many reps as possible in 10 minutes of:
Squat snatch
♀ Body weight
♂ Body weight
Scaling:
Today’s workout is all about weightlifting stamina with a moderate-to-heavy barbell. Adjust the loading to maintain at least 3 reps per minute. Do not expect to perform many, if any, touch-and-go reps. Instead, focus on performing singles and managing your rest time between reps. Consider taking 5 to 20 seconds between reps, and remember to breathe.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
Squat snatch
♀ 3/4 body weight
♂ 3/4 body weight
Beginner option:
Complete as many reps as possible in 10 minutes of:
Power snatch
♀ 1/2 body weight
♂ 1/2 body weight
Coaching cues:
There is no “sneaking” under the barbell. James Brown said it best: “You gotta get up to get down.”
Resources:
The Snatch
The Power Snatch
In Defense of High-Rep Olympic Lifts
Comments on 241004
84 Comments
M/49yo/5'8"/#205
5:00 of 1 power snatch + 1 OHS_#75_every :20
5:00 of 1 power snatch_#105_every :20
30 power snatch at 163lbs
M/28/180lb/5'8" CrossFit AFK
6 Reps at 155lb
40 at 45 lbs
Rx. 177-lb 24reps
M/46/215/5’11”
somehow got 20Min AMARAP in my head 😂
@#215
16 reps
33 reps scaled to 105lbs. About 60% of BW and more than 60% of current 1rm.
17 reps at 155# (Internediate)
21 reps *failed 2 or 3 attempts
3/4 BW Sqt SN (135lbs)
My third Training on Friday night, October 4.
Complete as many reps as possible in 10 minutes of:
Squat Snatch
I did 2 sets of 3 reps with 47 lb, 1 set of 3 reps with 57 lb and 1 set of 4 reps with 67 lb, completing a total of 13 reps.
https://youtu.be/AVXQY6jhBCQ?si=LAuOc7ytwgUlAzXf
155lb 21reps
Intermediate option 3/4 bodywheight 135lb (bodywheight 175lb)
17 Squat Snatch 135lb bar
Fantastic!
Intermediate+ @185lbs(bodyweight 225lbs)
12 completed reps+ 11 failed reps that were usually too far in front of me to catch
Of the reps completed were at least half power snatches. I think the last one may have even been muscle snatch when my legs refused to bend to catch it.
Great job! 185 is heavy!
Terrific job!
22 squat clean and jerks at 130. Monte vista, bar is too short for proper snatch so subbed. Really concentrated on good quality reps. Ball buster!
M- 53/ 5'7 / 220
Intermediate
Scaled to 100# power snatches
35
Nice job!
Good work!
50kg 16 reps
25 reps
Nicely done!
Intermediate, 150# on the bar
24 reps. Many fails lol. Second half went a lot better than the first five minutes.
2 reps Rx - lol
182.5 lbs
The fact that you got your BW overhead and into a SS is fantastic, regardless of the number of reps. Very well done!
Thanks Lincoln. That's what I was thinking too. Just had to see if BW squats was still in me.
*squat snatches
Yeah, what Lincoln said: definitely impressive @ BW! Nice work!
Heavy snatches are not in my skillset. I reworked this as follows:
PRACTICE 15 minutes of barbell squat snatch, working up to 75-lbs (50% of bw); then
AMRAP 10 minutes of
PRACTICE: 30 squat snatches, various weights 35lbs~75lbs
AMRAP: 3 rounds + 5 DB snatches = 35 DB + 15 bar = 50 squat snatches
Good work!
Nice job, lots of good work put in.
Warmed up with SS, 5-8 reps with 45-55-65#. Power snatches at 75#.
Transitioned to power cleans for the main workout…115# for 10 minutes.
51 reps, mostly in sets of 3-4 reps
61/5’8”/154
Good stuff Jim!
Nice work; consistent progression in the SS weight & lots of reps on the PCs
I did 1 power cling and 3 OHS per, was in the garage for over an hour doing odds and ends between reps.
Ah, the old workout mixed in with working outside!
Nice, efficient use of time!
Keeping it moving, nice work
Globo wod: I suggest scaling to 75-80% of your 1 rep max for this one, if that's below bodyweight. if you are using iron plates today use a load that you can touch and go for at least 5 reps fresh and bring down under control. Dumbbell sub dumbbell alternating squat smatch, dumbbell at 50% bodyweight, intermediate 35% bodyweight, scaled dumbbell alternating power snatch, dumbbell at 25% bodyweight. Dumbbell squat snatches are more difficult than barbell so keep that in mind.
M 41 200# 69"
50% 100# Squat snatches for 10 min: 23 (about 10 additional failed reps 🤷♂️)
Well done @ 50% BW!
M54/70”/165
18 reps (1 miss)
Intermediate 75% (125#)
Nice!
Well done!
Thank you!
Thank you!
Total: 40 reps
*Had to go light bc of my shoulder😑
Good work & smart not to exacerbate a shoulder issue!
29 reps at 155 lbs (Intermediate)
Ouch!
Great job!
Very nice!
BB Snatches are tricky for me & tempted to skip, but I warmed up with 30# alt DB snatches, then squat snatches w training bar & an old weider BB circa late 1900s-@15-25# ish-focusing on depth in squat
AMRAP in 10: 24 reps
12 power snatches @ 45# BB
12 squat snatches @ 15# TB
I think it's the 1st time I got a BB OH smoothly & quickly, so, onward & upward (literally)but can't quite get the squat weighted with good form/control yet.
Fantastic job continually working toward improvement and obtaining your goals Favo!
Great approach, I had to scale because of old injuries, I may use your model next time. 👊🏼👍🏼
Thanks Lincoln! Same, Dave; my shoulders harbor ghosts of injuries past, so I always handle OH moves conservatively.
Did our Friday Bulletproof workout instead
5 Rounds for time (20 min cap)
10 Pull-ups
20 Push-ups
50 Flutter kicks (or other core exercise - pick your poison)
400m row
19:00
3 min rest, then
20 min AMRAP (w/ 20# Plate Carrier)
200m run
10 KB Swings (I used 32kg KB)
10 Box Step-ups (I used 24” box)
10 Walking Lunge steps
20 Squats
4rds +10+10+10+5 (Finished 5th rnd at 20:30)
I meant to get in some squat snatch work after but ran out of time. I'll try to work it in tomorrow.
Man, that's beast mode levels of work, bet you feel the KB swings after all those flutter kicks. Nice how you ran out of time but not energy for some squat snatches afterwards too! Excellent job as usual!
You should be one of our main site guest programmers! Well done today.
Holy volume reps Batman, way to grind!
Thanks everyone!
125lb power cleans
30 reps
Set tabata timer for every :20
Nice work!
Thanks for the idea to do PCs. I’ve long needed to get back in PC form.
Complete as many reps as possible in 10 minutes of:
Squat snatch 45-lbs to 95-lbs 20 reps
Nice job, Charles!
Good weight progression.
23 reps
85# and failed after 9 reps
75# to complete the workout
Awesome work!
Great adjustment to keep going!👍🏼
Started the workout at 195# I got 5 reps at 195# but kept missing so reduced the weight to 165# and was able to get 16 reps at that weight
Nice work!
Well done!
Nice!
Still…a lot of weight.
Intermediate Option
60 Kg, 32 reps.
Great job!
Excellent!
40kg X 15 reps Power Snatches
Solid!
Well done!
27 reps at 55kg
Good work!
@45kg