Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
We’ll work barbell cycling to start by performing 5 sets of 3 “touch-and-go” power snatches
You may choose to go climbing sets or straight across
Climb to a weight that balances load with solid technique
5 rounds, 2 mins each, for max reps of:
20 Alternating Dumbbell Snatches, 50/35 lbs
max reps in remaining time: Row Calories
Rest 1 min
WORKOUT BRIEF
DESCRIPTION
We’ll work some intervals today that flow as 2 minutes of work and 1 minute of rest
After completing 20 alternating dumbbell snatches , athletes will go for max calories on the row with time remaining in the 2-minute window
The score is the sum total of the 5 sets of calories on the rower
Athletes should have at least :30 on the machine, so adjust the reps and weight on the rower to allow for that
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Switch arms each rep for a total of 10 each side
Choose a weight you can complete in no longer than 1:30
MODIFICATIONS
DUMBBELL POWER SNATCHES
Kettlebell Swings
Plate Ground To Overhead
Light Barbell Power Snatches
ROWER
Any machine
10m shuttle sprints
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