“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

3 Position Power Snatch 1-1-1-1-1

We’ll have 15 minutes to build up in weight on the 3-position power snatch
** More important than the load or speed is hitting the proper positions
These 3 positions are the high hang, hang, and floor (pockets, above the knee, floor)
For the first 8-10 minutes, let’s get in a lot of lighter sets
Use the last 5-7 minutes to build to a heavier, but good looking complex

Complete as many rounds as possible in 10 mins of:

60/45 Bike Calories

100 Double Unders

max rep Power Snatches, 115/85 lbs

Today’s 2-part workout has a Power Snatch focus
We’ll start by working the 3-positions of the power snatch in our Strength & Technique piece
After this opening piece, we’ll transition to “Unicyle”
This 10-minute workout starts with a buy-in of bike calories and double unders
After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining
Your score today is total completed power snatches
You can expect to have about 3-4 minutes to accumulate power snatches

We’ll move a light-moderate barbell for this station
This should be a load you can complete for 12+ unbroken reps when fresh
Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles

Choose a number or variation that you can complete within 2 minutes

See further down the page for assault bike modifications
This station ideally takes between 4-5 minutes to complete

2,500/2,000 Meter Bike Erg
50/35 Calorie Echo Bike
1,200/1,000 Meter Row
1,000 Meter Run or Ski Erg
800 Meter Air Runner

Reduce Reps
2 Minutes of Practice (100 Reps Max)
150 Single Unders (1.5x)
Double Taps (Equal Reps)
Line Hops (Equal Reps)

Alternating Dumbbell Power Snatches
Kettlebell Swings

The opening bike is important, but not as important as being able to thrive through the double unders that follow
Move at a pace here that allows you to minimize trips and breaks on the rope
The time made up with a fast effort on the bike can easily be lost with multiple trips on the rope
You should be able to pick up your rope within 5-10 seconds of clearing the bike

Today may be a good opportunity to try and clear this movement with larger sets
Even if you become fatigued from the rope, you’re likely completing singles on the barbell following the 100 double unders
Singles on the power snatches will allow you to catch your breath from these larger sets
Consider the following options to get to 100 reps:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20

The most sustainable approach once you get to the barbell will likely be quick singles
The biggest difference maker in the long run with quick singles is how fast you start the next rep
Letting the bar bounce all over the floor can eat up valuable time
Having some control of the bar to the ground can help you get your hands back on it quickly for the next rep
Keep your feet close to the bar and find a speed between reps that you are able to sustain until the end of the workout