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 fluent where athletes focus on controlling the 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 should stay somewhat conservative since we will be working 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 on the start of the next minute.

Record each UNBROKEN set as 1 of your scores for load

If athletes feel like they can go heavier than their first time then look to add 5-20lbs, or stay the same if still needing some work.

For time:

5 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

4 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

3 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

2 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

1 Wall Walk

Farmer Carry, 70/50 lbs, 100 ft

2 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

3 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

4 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

5 Wall Walks

Farmer Carry, 70/50 lbs, 100 ft

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Large Class Target time: 11-13 minutes
Large Class Time cap: 15 minutes

STIMULUS and GOALS
The stimulus is moderate, with steady pacing throughout. Athletes should approach each movement at a pace that allows them to flow from one to the next. Athletes must be smart on the descending rep pace to allow for a repeatable or slightly faster pace on the climb that can be maintained through the finish.

The dumbbells are meant to be heavy. We know that this may pose an issue for some gyms. Please substitute in different holds (Sandbag/Kettlebell) or extend the distance with lighter dumbbells.