Every 1 min for 10 mins: Snatch
1 Snatch, 75% 1RM
Set up is vital, focusing on good quality reps that mirror each other.
Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat.
If athletes are new or have missed classes, then instruct them to use a lightweight that feels and looks good or change to a power snatch.
Record each set as 1 of your scores for load
Stay at 75% the whole way through. No adding weight!
Complete as many rounds as possible in 12 mins of:
8 R Single Arm Dumbbell Snatches, 50/35 lbs
8 R Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
8 L Single Arm Dumbbell Snatches, 50/35 lbs
8 L Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
50 Double Unders
Double Unders / 25 Crossovers
STIMULUS and GOALS
From the 2023 Quarterfinal workouts, we bring you the one that shocked everyone. Crossovers were introduced for the first time, leaving even the fittest athletes staring at their ropes.. We recommend athletes only attempt the “Crossovers” if proficient enough to keep a steady workflow.
Stimulus is moderate-steady pacing while focusing on controlling the heart rate early on to avoid burning out before the half-way point. Try and maintain consistent rounds across the 12 minutes with planned breaks to keep sets unbroken. Athletes must perform the snatches/lunges in the correct order, each with the right arm going first, followed by the left. No switching up the order from round to round.