Skill Work:
Every 2 minutes for 4 sets, complete the following complex:
1 snatch pull
1 snatch high pull
1 muscle snatch
1 power snatch
– Use this complex to practice barbell cycling.
– Athletes may build above the intended workout weight but the focus is on speed and efficiency of movement.
WOD:
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (55/75 lb)
In the remaining time:
Find a 1-rep-max power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
Intended Stimulus: 6-10 Minutes
Intermediate:
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (45/65 lb)
In the remaining time:
Find a heavy single power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
Beginner:
On a 15:00 clock:
45 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (35/45 lb)
In the remaining time:
Practice sets of 3 power snatches
– Score is total time to complete the burpees and 3-rep power snatch load.
Home Workout:
On a 10:00 clock:
0:00-10:00
For time
75 burpees
– Every minute on the minute (including 0:00) complete 8 dumbbell power snatches (35/50 lb)
10:00-15:00
1-3 single-dumbbell squat snatches/arm
Movement scaling options:
Burpees: Reps, burpees to an elevated surface, up-downs
Power snatches: Load, hang power snatches, dumbbell power snatches
Cool down:
1 set:
1:00 foam roll upper back
1:00 cat-cow