Power Snatch + OHS





Sets start every 2 min

% Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Second time with our Snatch variation this cycle.  As a reminder, the complex consists of one Power Snatch, followed by an OHS.  This will count as one rep.  By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements.  %s go up, so keep the core and shoulder tight when going into the OHS!


3 Rounds:

20 DB Front Rack Lunges (50/35)

10 Chest to Bar Pull Ups

5 Man Makers (50/35)

Video courtesy of Reebok CrossFit ONE.  For the Man Makers, start with dumbbells in hand and perform a push up. At the top of the pushup, perform one renegade row per arm.  After one per side, position yourself with feet flat on the floor, holding onto the dumbbells at eh bottom of a clean.  Perform one Squat Clean Thruster, holding onto both dumbbells.  That equals one rep.


Scaling Options:

DB weight -> as needed


C3B -> Chin Above Pull Ups ->Buddha Pull Ups

Cool Down:

Doorway Stretch – 2 min per side


Banded OH stretch – 2 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s