Kettlebell Snatch EMOM Workout

Workout of the Week

This week we are offering you a short but explosive Kettlebell Snatch EMOM for the workout of the week.  At only 15 minutes this may not seem like it will be much of a workout, as with most of our workouts you get out of it what you put into it. Give this a try this week, maybe as an extra mixed in with your regular workout.

The Workout

Every minute on the minute for 15 minutes, perform single arm kettlebell snatch with each arm in the following repetitions:

4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 4 – 5 – 6 – 7 – 8


How to Perform this Kettlebell Snatch EMOM

If you are not familiar with any of the movements in this workout, ask a coach. We have done a number of workouts in the past featuring kettlebell snatches so we do not have a video this week.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

If you do not have a kettlebell available, you can substitute a dumbbell, but kettlebell is the recommended method as it forces you to maintain better form throughout the movement. If you don’t practice good form you will find the kettlebell smacking you on the wrist through the workout, this can cause bruising.

We recommend starting with a kettlebell between 10 and 18 kgs. You want a challenge, but you don’t want it to be so difficult you cannot finish the reps.

Set up your fitness timer for 15, 1-minute intervals. The first round you will do 4 single arm kettlebell snatches with each arm.  Any time left over is your rest time. On the next minute perform 5 Kettlebell snatches with each arm.  Continue the rep pattern above until you complete the 15 minutes.

Single Arm Kettlebell Snatch

Start each minute with the kettlebell on the floor between your feet.  Feet should be about shoulder width apart. Squat down to grab the horn of the kettlebell. Explode up through your legs and hips, bringing the kettlebell up your mid-line. At about shoulder level you will flip your grip and using the momentum from your legs and hips press the kettlebell out to arms-length overhead. Then reverse the movement back to the ground. The kettlebell should tap the floor on every rep.

If you picked the right weight kettlebell your lungs should be feeling it. This is a fun little up and down single movement workout. It is a great supplement to your normal exercises and is sure to earn you more than a couple MEPS if you are a MyZone user.


Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.


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