2-Second Pause Snatch at Knee




Sets start every 3 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Snatch variation this cycle.  %s stay the same as last time, but reps go up, so the set time goes up by a minute.  Again, make sure you keep tension in the pause!



Alt  DB Snatch (50/35)

Ski Erg (Cals)

Power Snatch (115/80)

Get those shoulders good and warmup prior to the WOD as this will be a shoulder smoker!


Scaling Options:

DB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> as needed


Cool Down:

Banded bully stretch – 2 min per side


Roll out T-Spine

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