2-Second Pause Snatch at Knee




Sets start every 2 min


%s Based on 31Jul 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch variation this cycle.  %s go up.  Again, make sure you keep tension in the pause!


EMOM 18:

Min 1 – 15/10 Cal Row

Min 2 – 15 Pull Ups

Min 3 – 10 Alt DB Snatch (50/35)

Efficient movement is what will allow you to stay in the minute time cap every movement.  On the pull ups, focus on keeping feet together.  On the row, make sure you use maximum leg drive every stroke.  On the DB Snatch, use that violent hip extension to move that DB!


Scaling Options:

Pull Ups -> Buddha Pull Ups

DB weight -> 35/25 -> As needed


Cool Down:

Leg Bleeds – 3 min


Banded overhead stretch – 2 min per side

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