For time:
Run, 800 m
30 Power Snatches, 75/55 lbs
Run, 800 m
30 Power Snatches, 95/65 lbs
Run, 800 m 30
Power Snatches, 115/75 lbs
WORKOUT BRIEF
DESCRIPTION
Allow 30 min for this workout
Power Snatches go up in weight each round
POWER SNATCH
We have increasing loads across each round.
Time spent here will most likely increase each round as well
30 Power Snatches @ 75/55 ~ 1:00-2:00 min
30 Power Snatches @ 95/65 ~2:00-3:00 min
30 Power Snatches @ 115/75 ~ 3:00-4:00 min
WORKOUT
EFFICIENCY TIPS
For the Power Snatch – dropping and resetting is easier on the posterior chain (hamstrings and spinal erectors specifically), than cycling.
Attempt to complete a big set in each round, then massively reduce the reps, and finally go to singles. We have to keep moving in this knowing we can recover on the run. But, with short scheduled breaks we can sometimes get to the end quicker than “holding on”.
Run at a pace that allows you to pick up the bar straight away.
MODIFICATIONS
RUN
2000/1600m Bike
1000/800m Row
Decrease Distance
POWER SNATCH
Decrease Load
PVC/Empty Bar Hang Power Snatches
Alternating Single Dumbbell Power Snatch
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