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by Joe Masley

“Snatched Up”

@gritathlete WOD

2.6K 96
  • 5 Rounds for Time
  • 2 Right-Arm Dumbbell Squat Snatches (2-second pause at bottom)
  • 2 Left-Arm Dumbbell Squat Snatches (2-second pause at bottom)
  • 2 Right-Arm Dumbbell Overhead Squats (2-second pause at bottom)
  • 2 Left-Arm Dumbbell Overhead Squats (2-second pause at bottom)

With a running clock, perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of Overhead Squats is completed.

Intended Stimulus

Although the loading may not be relatively heavy, the fact that we are spending more time under tension and holding the bottom of the squat will have that effect. If you have a barbell and want to perform this with a bar, go for it! The loading should be something moderate that we can still hold the bottom for. If overhead squats are your nemesis, don’t miss out on this one, let’s turn it into a strength!!

Scaling

5 Rounds for Time
5 second Squat Hold
5 Jumping Squats
5 Jumping Lunges (per leg)
5 second Squat Hold

Snatch: If we are working on the skill of this movement, receive in the power position and then continue to squat down. If we have an injury or limitation that prevents us from using one arm, only use the good arm. If we have an injury or limitation that prevents us from going overhead with one arm, but we can still use it, perform a Clean (you could do this with both arms too if needed).

Squat: If we have an injury or limitation that prevents us from squatting, receive in the power position (1/4 squat or higher).


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Background: “Snatched Up” was created by Joe Masley of Grit Athlete @gritathlete as one of the tested & proven workouts programmed for affiliates and coaches, individual athletes, and tactical athletes on duty.

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