The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.
WatchThe SnatchFor time:
21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row
♀65 lb ♂ 95 lb
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Scaling:
The weight on the barbell should be light enough that you are able to complete the sets of snatches in few sets and with little rest. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
For time:
21-15-9
Squat snatches
Row calories
♀35 lb ♂ 45 lb
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