Snatch 3-3-3
Use the heaviest weight you can for each set.
* Rest 1:30 between sets.
65-75% 1RM Snatch
After athletes warm up, they will use 3 sets of 3 Squat Snatches. Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Stay within the weight ranges (65-75%) and maybe towards the lighter side if reps are not looking clean and smooth.
Snatch Grip Deadlift 3×3
Use the same weight for each set.
* Rest 1:30 between sets.
90% 1RM Snatch
After the Squat Snatches, athletes will transition right into the deadlifts. They will use 3 sets of 3 Snatch Grip Snatches (Snatch set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is all setup and fishing the deadlift to the full lockout without any bending of the arms. Weight should be moving smooth and controlled while keeping a straight bar path.
3 rounds for time of:
30 Dumbbell Front Squats, 35/25 lbs
20 Toes-to-bars
10 Burpee Over Dumbbells
Stimulus is moderate pacing and strategic rep scheme. Weight is lighter on the dumbbells than normal, so athletes should aim to keep a continuous effort through the squats and burpees. Donโt sell out on the squats only to be wiped out for the toes to bar/burpees. Break as needed to survive.
The rest should be more between the movements rather than during. Use the clock for a pace setter to see if round times can be consistent.
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