OtherWeightliftingMetconBenchmark
Snatch Battery
Weightlifting
Solo
Workout Details
Other
For Load:
1Snatch
Work up to your maximum weight
Rest 10 minutes
For Time:
25Snatch
Perform at 77% of your 1RM
Coaching Tips
Strategy
- 1During the 1 Rep Max Snatch, focus on technique before adding weight. Ensure your form is solid to avoid injury.
- 2When transitioning to 25 Snatches at 77%, break the reps into smaller sets if necessary (e.g., sets of 5) to keep good form and maintain pace.
- 3Use the 10-minute rest effectively to fully recover and prepare for the timed part. Hydrate and mentally prepare for the intensity.
- 4Maintain a strong grip and keep your core engaged throughout the snatch to maintain stability.
- 5Avoid rushing the reps; focus on a smooth, controlled lift to optimize technique and efficiency.
Safety Considerations
Technical Focus
Ensure proper form to avoid back strain and wrist injury.
Recommended Warm-Up
General Warm-Up:
- Row (or another erg), easy pace - 2-3 min(Get your heart rate up and muscles warmed.)
Mobility Work:
- 10-15 Shoulder dislocates(Use a resistance band or PVC pipe.)
- 10-15 Hip openers(Dynamic movements to improve range of motion.)
- 10-15 Wrist stretches(To prepare wrists for the snatch.)
Activation Sets:
2 rounds- 5-8 Light Snatch with an empty barbell(Focus on perfect form.)
- 5-8 Overhead squats with light weight(Engage your core and maintain a neutral spine.)
Scaling Options
Intermediate
Reduce weights to approximately 20% less than 1RM.
- 1
snatch
Weight: 105/82 lbs (48/37 kg)
Scaled
Reduce weights to approximately 40% less than 1RM and consider movement modifications.
- 1
snatch
Perform Snatch with a lighter weight or a Dumbbell Snatch for better control.
Weight: 63/47 lbs (29/21 kg)