One hundred reps in five minutes. To boil the StrongFirst kettlebell snatch test down to its essential elements, you will need to snatch the appropriate-size kettlebell for 100 reps in five minutes. Simple…, but not easy.

This standard indicates candidates’ preparation and conditioning to take on the StrongFirst SFG certifications. As laid out in the recent newsletter, there are steps to prepare someone for the challenge.

But how does snatching half your bodyweight come into play?

The power and strength to snatch half your bodyweight in your training for volume means the snatch test-size kettlebell (typically around 30% of body weight) will be very manageable. And if you are going to do one hundred reps in five minutes, it needs to be manageable.

In this week’s article, StrongFirst Certified SFG I Instructor Harry Westgate explains how he programmed a progressive journey to training the snatch with over half his bodyweight and how he peaked for the StrongFirst kettlebell snatch test.