5/20/2026

Snatch

HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM

Will Rogers

COMPETE (RX+)

27-21-15-9

Calorie Air Bike

Dumbbell Snatch (70/50)

-rest 2:00-

21-15-9

Calorie Air Bike

Dumbbell Snatch (70/50)

(Women's Calories: 22-16-12-8, 16-12-8)

FREEDOM (RX):
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest 2:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Calories: 22-16-12-8, 16-12-8)
(Scored by Time each set)

INDEPENDENCE (Intermediate):
22-16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
-rest 2:00-
16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
(Women's Calories: 16-12-8-6, 12-8-6)

LIBERTY (Beginner):
12-10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
-rest 2:00-
10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
(Women's Calories: 10-8-6-4, 8-6-4)

Target Time: 16:00-18:00

Time Cap: 22:00