2 Power Snatches, pick load

* Every 1 min for 8 mins.

60-75% 1RM

Can build across sets, but should not exceed 75% of 1RM.

Can drop the bar and reset between reps.

Complete 2 reps every minute for 10 minutes. Reps are performed in singles to ensure proper form.

Athletes can build in weight but should not exceed 75% of 1RM

If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may finish before the next minute. If this pattern continues, be sure to have the athletes scale the weight down where lifts are more comfortable.

5 rounds for time of:

50 Double Unders

8 Double Dumbbell Snatches, 50/35 lbs

TARGET SCORE
Target time: 5-7 minutes
Time cap: 10 minutes

STIMULUS and GOALS
Stimulus is a moderate effort across all rounds. Shoulder fatigue begins to set in from snatches, so athletes should consider this when attempting double unders. Athletes should focus on taking deep breaths on double unders so they can immediately begin the snatches. Remind athletes to look at the clock and see if they can keep consistent round times across.

Athletes should focus on taking deep breaths on double unders so that they can immediately begin on snatches. Donโ€™t stand there and look at the dumbbells. Try and get right to work.