3-Position Power Snatch


3-Position Power Snatch

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Build to a Heavy Complex

Another two part workout today. Athletes will have the opportunity to work through the three positions of the snatch before completing power snatches in “Daily Dozen”. These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.

Within the workout, the weight on the power snatches should be something athletes could complete 9 reps unbroken when fresh. Depending on athletes goals, they will complete some gymnastic variation for the last movement. Athletes with goals of competing locally or in the Open can complete bar muscle-ups (or a bar muscle-up progression movement), while athletes whose goals are focused outside of the gym can complete 12 pull-ups.

Daily Dozen (AMRAP – Rounds and Reps)


12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups

3-Position Power Snatch (Weight)

Build to a Heavy Set of 1 Power Snatch at each position:

High Hang