Every 1 min for 12 mins, alternating between:
1 Squat Snatch, 70% 1RM
1 Squat Snatch, 70% 1RM
1 Squat Snatch, 70% 1RM
1 Squat Snatch, 70% 1RM
1 Squat Snatch, 70% 1RM
1 Squat Snatch, 70% 1RM
1 Squat Snatch, 75% 1RM
1 Squat Snatch, 75% 1RM
1 Squat Snatch, 75% 1RM
1 Squat Snatch, 75% 1RM
1 Squat Snatch, 80% 1RM
1 Squat Snatch, 80% 1RM
21-18-15-12-9-6-3 reps, for time of:
Row Calories
Hang Power Snatch, 75/55 lbs
WORKOUT BRIEF
DESCRIPTION
Squat Snatch EMOM to the session
With the given % we are dialing in good form and mechanics at the given intensities
168 total reps (84 of each exercise) for the WOD
Workouts with a descending rep scheme like these keeps the intensity high while incentivizing shorter rest breaks
Overall Time~ 10:00-17:00 min
WORKOUT
EFFICIENCY TIPS (FOR ATHLETES)
Row – Recovery Phase. But, don’t be afraid to put the pedal down and get uncomfortable.
For the Hang Power Snatch, these should be light enough to where you can hang on for big sets with minimal or no break
MODIFICATIONS
Sub any machine for the same amount of calories
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