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  • Writer's pictureJohn Fadel

Tuesday Mix w/Snatch technique

Snatch Technique-5:10min/Warmup:

With An Empty Barbell...

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Low Hang Squat Snatches

Load up to 65% hitting 1 full complex each time you need to make a jump in weight.


Snatch Complex

On the 1:30 x 10 Sets:

1 Snatch High Pull

1 Power Snatch

1 Low Hang Snatch squat/power


-New to snatches? Awesome! We will work on form and technique. Using light weight or just the bar.

- We are aiming for athletes to use the same weight across all 10 sets.

- Aim for somewhere between 65-75% of your 1RM snatch

- Score: Enter weights used for each set (incase you need to go up or down at all). Overall score will be your heaviest lift. 


Section 2:

"Fighting Words"

3 Rounds For Total Reps:

1 Minute Chest To Bar Pull-ups

1 Minute Overhead Squats/front squats

1 Minute Double Unders

1 Minute Power Snatches

1 Minute Bar-Facing Burpees

1 Minute Rest

Barbell: 75 / 55 lb


  • Score: enter total reps completed each round. Overall score will be the sum total.


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3 Comments


Noel Schenk
Mar 15, 2023

Snatch complex 75#


Didn’t count the metcon. Did a lot.

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John Fadel
John Fadel
Mar 14, 2023

If you did singles on DU’s, it’s 3 singles to 1 DU!

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John Fadel
John Fadel
Mar 14, 2023

Snatch 155# Metcon: 313reps Rx

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