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Tia Toomey’s Go-To Snatch Warm-Up

 Written by 

Damect Dominguez

 Last updated on 

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When the two-time fittest woman on earth and Olympic weightlifter Tia Toomey posts a tip online, you better believe the fitness community listens. Toomey recently posted her “go-to” snatch warm-up on her Instagram account, and it’s received over 300,000 views.

Check out what Toomey does to get every joint, head-to-toe ready to drop under some big weight. All barbell movements are with an empty bar:

Tia Snatch Warmup
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Ideal snatch warm-up

5 inch worms
5 behind-the-neck snatch grip presses
5 behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 continuous jumping squats with barbell in back rack
10 Ninja squats (5 on each side) with barbell in back rack
5 hang muscle snatches

Video below. Happy snatching!

Photo by Emily James Photography


Damect is the visionary who brought BoxLife Magazine to life. As the author of “Training Day – 400+ original WODs,” he has played a pivotal role in shaping the CrossFit community. His passion for the sport and dedication to the community are the foundation upon which BoxLife was built.

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