The tasks are:
- 4/4 hang snatch
- 50m run
6m AMRAP
3 min rest
- 4/4 full swing snatch
- 40m run
6m AMRAP
4 min rest
- 8 double bell half snatch
- 30m run
6m AMRAP
4 min rest
- 6 double bell half snatch
- 20m run
10 rounds
FOR TIME
Rx 1 x16kg / 2 x 16kg
Download the timer here. You need to have the workout timer app installed.
Buy yourself a copy of one of the best books on the kettlebell snatch, Snatch Physics.
The snatch is a full body exercise that delivers amazing effects. The snatch can be used to increase cardiovascular endurance, muscular endurance, strength, flexibility, core stability, explosive power, and much more. The snatch truly works each and every major joint in the body, ankles, knees, hips, shoulders, elbow, and wrists. For strength, you can’t deny the major areas that will improve, such as, latissimus dorsi, deltoid, triceps, erector spinae, abdominals, glute, hamstrings, calves, hip flexors, quadriceps, lumbrical muscles, and many more.
All these properties make it the king of kettlebell exercises, an exercise everyone should include in his or her training. Mastering the snatch takes time, as someone who has completed 532 unbroken snatches in 30 minutes, working with kettlebells for over a decade, and trained thousands of people across the world, I’m able to break down the snatch step-by-step in such a way that you can go from zero to comfortably snatching at the end of the 21 days.
