5 Power Snatches, pick load

* Every 1 min for 10 mins.

Use lightweight that can be cycled smoothly for 5 Touch and Go reps.

This is an Open Barbell Cycling Prep. We want this to be light and fluid, where athletes focus on controlling their weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).
New athletes should start with just a barbell, while advanced athletes should stay somewhat conservative since we will work up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.
Ideally, 5 touch-and-go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go at the start of the next minute.

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Shuttle, 50 ft

Complete in teams of 2.

Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Target time: 10-12 minutes
Time cap: 15 minutes
In this workout, athletes will team up and perform a descending rep scheme in pairs. Partner 1 begins by completing 10 50ft shuttle runs. When they are done with all 10, Partner 2 does their 10 shuttle runs. Then, Partner 1 moves on to 9 reps while their partner rests. Then Partner 2 does their 9 reps. They continue in this way until they reach 1 rep.

Today’s workout is of moderate to moderately high intensity. Athletes should begin with an aggressive pace that can be maintained throughout the decreasing rest periods. As we progress beyond the 7’s, the tempo should increase.