Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Thursday November 29 2012
Comments (9)  |  Help  |  Programs  |  Exercises

Chyna snatch
  • Power Snatch - 70% x 3 x 5
  • Snatch High-Pull - 70% (of sn) x 3 x 5
  • Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5
WIthout rest:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups

Questions? Get answers here or post in comments.
Print Friendly and PDF

Frank L 2012-11-29
Just wanted to say how much I enjoy the site. I am a masters lifter, and can appreciate the time and effort it takes to come up with the cycles and workouts. After four days of pulling, I feel like I went through a meat grinder, but that's what keeps me coming back. I feel like I accomplished something when I am done. Thanks and keep up the good work.
John 2013-06-23
Hey, sorry to bother you guys. But is this being written as weight/sets/reps? or weight/reps/sets? Thanks!
Steve Pan 2013-06-25
If there is a prescription for the weight it will be reps then sets. So 70%x3x5 is 5 sets of 3 reps at 70%. There is more information on the notation at the program help section on the right.
Robert 2014-10-30
Is it 70% of a power snatch or of a snatch?
Steve Pan 2014-10-31
70% of your power snatch.
Tony 2014-12-19
Since the power snatch is @ 70%, should these be touch and go?
Steve Pan 2014-12-19
Do not touch and go. Reset for each rep and work on making a smooth pull from the ground.
kyle 2015-02-02
What is difference between a snatch pull and a snatch high pull? I just looked them up and they look like the same thing. Wasn't sure why they are labeled differently from day one and day four.
Steve Pan 2015-02-02
Snatch pull will be heavier weights and the bar will just have a small follow through with the arms to keep the bar close. The high-pull will be a lower percentage weight and you will focus on continuing to pull upward on the bar following the extension.

There are write ups on each found here:

Snatch Pull: http://www.catalystathletics.com/exercise/97/Snatch-Pull/

Snatch High-Pull: http://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design

Training Programs

View by Date

Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine