Isabel
For TimeThe snatch-only counterpart to Grace. Simple, devastating, and a true test of Olympic lifting capacity under fatigue.
The Workout
30 reps for time
- 1Snatches (135/95 lb)
Time Cap: 10 minutes
Equipment Needed
BarbellWeight plates
Target Time
Beginner
8-10 minutes
Intermediate
4-8 minutes
Advanced
2-4 minutes
Strategy & Tips
Isabel is Grace's Olympic lifting counterpart. 30 snatches for time. You can power snatch or squat snatch - most athletes power snatch for speed.
- Power snatch is typically faster than squat snatch
- Singles are fine - speed off the floor matters more than touch-and-go
- Hook grip is essential for this workout
- Control your breathing between reps
- Don't chase unbroken - consistent singles often win
Pacing
This is a sprint. Go as fast as you can while maintaining technique. Take short resets between reps rather than long breaks between sets.
Scaling Options
Scaled
- Snatches (95/65 lb) or Power Snatches
RX+
- Squat Snatches (155/105 lb)
Benchmark Times
Elite
sub 2:00
Advanced
2:00-4:00
Intermediate
4:00-8:00
Beginner
8:00-10:00
Workout Variations
Isabel + Grace
30 snatches + 30 clean & jerks for time
Heavy Isabel
30 snatches at 185/135 lb
Squat Isabel
30 squat snatches (must catch in squat)
DB Isabel
30 alternating dumbbell snatches (50/35 lb)
Related Workouts
Frequently Asked Questions