3 Position Snatch, Snatch Grip Deadlifts, Barbell Step ups & A Ladder

Thursday 12.02.15


  • 3 position power snatch (floor, hang, hi-hang)

Accessory Work:

  • 3×6 Snatch grip deadlifts @120% of 1RM snatch
  • Rest 60seconds
  • 3×10 front rack barbell step ups (unloaded)


10 minute ascending ladder

  • 200m run + 3 hang snatch
  • 200m run + 6 hang snatch
  • 200m run + 9 hang snatch..

RX: @50/35kg FF: @35/20kg

Note: Add 3 reps each round completed.

Post loads, reps, rounds and training notes to comment section below.

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  • Ivan L says:

    A. 50kg. Failed on the hang at 60kg. I think I could have got a repeat, but my shoulder just felt a bit off, so with the WOD coming up I figured I wouldn’t chance it.
    B. Well these were harder than I expected. I think these were a good thing for me. My back felt tight afterwards, but in a good way, having isolated muscles that probably aren’t as strong as they ought to be. Would like to see more of these.
    C. And this looked a lot easier on the board. I was reasonably comfortable about unti I saw the look on Mike’s face as he came in for the round of 9 snatches (admitedly he was going RX). I went at 40kg (thank goodness) and just finished the run after the12 snatches.

  • A: 27.5kg Ok til the high hang…
    B: 40kg. Step ups with a light bar as there were no others available.
    C: FF with 20kg. I’m with you Ivan, it looked OK on that whiteboard and I thought I could manage this alright. How wrong I was! The running was the good bit, but those hang snatches messed with my head. I think I was going too low in the squat, as pointed out by Emma – thanks for that! I ended up doing a few power snatches just to get my head back into the zone. I lost my sh!t at one point and the tears came out of pure frustration. I pulled it together and carried on, but very disappointed with myself. But… onwards and upwards! 🙂

  • Amelia says:

    A. 56kg
    B. 40kg
    C. a few seconds past 3 mins and 6 rounds + 6 sit ups

  • Kathleen says:

    My body is very tired from this week’s programming!
    A: 40kg
    B: 60kg for snatch DLs (120% of 50kg). These were tougher than I expected and hurt my hands.
    C: Worked with 25kg as I knew the 35kg would get too tough too quickly. I completed 10 of the 15 snatches.
    Another good sesh. Trained with Saskia (not sure of the spelling, sorry) – good fun 🙂

  • A. 70kg – Did 80kg but failed the last life from the HH
    B. 70 or 80kg not sure? Just the bar step ups.
    C. 2/15 Snatches Rx.

  • TessaW says:

    A: 45kg fine, failed hi hang at 50.
    B: 75kg for deadlifts and a 20kg bar for 2/3 step ups becuase of sharing.
    C: Legs are dying. Finished the round of 12 Rx, could have started the next run, but just took my last couple of snatches easy. Managed pretty good sets and cycled nearly all of them from the hi hang.

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