Snatch Balance 1×1

* Use the heaviest weight you can for the set.

Work up to a heavy single for the day.

Athletes should focus on a smooth and controlled dip into a fast/aggressive drop under the bar. Punch hard! Make sure footwork is consistent and doesn’t get sloppy as the weight goes up.
Have newer athletes stay light (PVC or empty bar) working on Push Press into Overhead Squat or Just a Snatch Grip Push Jerk.
Record heaviest set as your score for load
Work up to a comfortable heavy weight.
Don’t add weight if it does not look good or feel good.

Teams of 2 –

10 rounds for time of:

Row, 200/175 m

Complete in teams of 2. You go-I go fashion; 10 rounds each.

Stimulus is moderate-fast pacing across all sets. Athletes will partner up and go 1:1 for 10 rounds each. While partner 1 is rowing, partner 2 is resting while standing by, ready to switch once partner 1 is complete.

This workout is a heavy cardio/endurance piece where athletes will try to establish an aggressive pace (not all out sprint) early on and see if they can maintain it. We are scoring this as one combined overall time, so itโ€™s important to note to the athletes that transitions are just as important as individual rowing performances.