Snatch : 1×1

18-20 mins to find a heavy single.

All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”
Go by feel and make smooth, calculated jumps in weight early on. Slow down on the pace, and the weight jumps when you start to reach heavier weights.
Try and reach a heavy single in 6-8 working sets (not including light warm-up sets).
Record your heaviest lift as 1 of your scores for load
BEGINNERS: Athletes can either work up to a comfortable weight or change to power snatch and work on the OVHS later on as homework.

For time:

30/24 Row Calories

30 Burpees

30/24 Row Calories

24 Burpee Box Jump Overs, 24/20 in

30/24 Row Calories

18 Burpee Box Get Overs, 30/24 in

Stimulus is moderate pacing throughout. Athletes should approach each row and burpee set with the same intensity. Going too hard too early will put athletes in a deficit that will be difficult to return from.

The workout is won with consistency on the row, smooth transitions, and increased pacing through the final 10 Burpee Box Get Overs. Save a little in the tank for the end.