“Bell Snatcher”

Coach Creation WOD by Luke Downing

  • For Time
  • 12-10-8-6-4-2 Reps of:
  • Kettlebell Snatches (each arm, alternating)
  • After every round, perform:
  • 8 Burpees
  • 16 Prison Squats

A “prison squat” is an un-weighted squat (aka: air squat) with hands behind your head during each repetition (demo).

Background: Bell Snatcher was designed to help athletes transition from the kettlebell swing into the snatch via the swing snatch while increasing the work capacity.

Keeping the heart rate up using simple but effective movements like the burpee and prison squat makes this a serious bang for your buck workout.

The prison squat with hands behinds the head takes away momentum and adds some more trap and core activation - works well with a snatch.
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