Power Snatch 5-5-5-5-5-3-3-3-3-3-1-1-1-1-1

* Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as-
Every 1 mins for 5 mins do:
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1 mins for 5 mins do:
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 1 mins for 5 mins do:
1 Power Snatch (70-75%)

Today, the aim is to teach athletes how to complete smooth singles and reset from rep to rep properly. To work on consistency, athletes should use the same weight across the 5:00 intervals.
We want this to start light and slightly increase each 5:00. Focus on fluency, where athletes can control their weight, have good breathing patterns, and have 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. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.
Ideally, these reps should take around 20 seconds or less. The rest between reps should lengthen as weight is increased.
Ensure athletes are careful when dropping the barbells and mindful of others around them.

For time:

100 Back Squats, 95/65 lbs

100 AbMat Sit-ups

Back Squats- must be completed as a Tabata; 20 secs on/10 secs off

Target time: 8-10 minutes
Time cap: 13 minutes

Stimulus for today’s workout is moderate intensity with a strong mental push on the back squats. Athletes will be battling the leg burn with this, so encourage them to go lighter than they think to allow for constant movement during the 20 seconds on. Athletes donโ€™t have to rack the weight every time. This can cause over-resting or lost time within the 20 seconds of work. Challenge some to see if they can go the whole workout without racking the bar.

Use a rack or from the ground. Athletes will have 20 seconds to hit as many squats as possible, followed by a 10-second rest. They will continue going back and forth with 20 seconds of work and 10 seconds of rest until they have completed 100 total reps of Back Squats. The abmat sit-ups are straight through (no Tabata).

This workout is scored by total time. We recommend using a running clock (no intervals) to allow athletes to record their time accurately.