Snatch 1×1

* Use the heaviest weight you can for the set.

Build up to a Heavy Snatch in 10-12 minutes

The goal is to reach a heavy single in 5-6 working sets.
Cue athletes to load the hips and drive with the legs with each rep. Once full extension has been reached, athletes should aggressively pull themselves under the bar (moving the feet from the jumping to the landing position).
When receiving the bar, athletes should “punch” into it and avoid standing too quickly before establishing a solid receive.

5 rounds, 2:30 each, for max reps of:

15/12 Air Bike Calories

5 Bar Muscle-ups

max reps in remaining time Wall Balls, 20/14 lbs

Bar Muscle-ups / 10 Chest-to-bar Pull-ups

Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps
Large Class Target number of reps: 150+
Large Class Minimum number of reps before scaling: 100 Reps

The stimulus for today’s workout is a consistent moderate-high intensity into smart and calculated sets. The potential of burning out is high, and athletes must be cautious about how fast is too fast off the start. We only have 2:30 for each set with 2 movements in our way of where the workout is scored, and that’s the wall balls. Once the 2:30 mark hits, athletes will go right into their next set, with no rest between.

Athletes should finish their set of wall balls about 10 seconds before the next set begins. This will allow them a quick break and allow them to get ready to bike.