“The future belongs to those who prepare for it today.” – Malcolm X

Power Snatch 1-1-1-1-1-1-1

Athletes will have 15 minutes to build to a heavy single power snatch
With a full 15 minutes to work up in weight, let’s aim to get a lot of lighter reps in early on
This helps focus in on technique while continuing to warm-up the movement

Our main focus for the day is the power snatch. We’re going to break this complex movement down into 3 simple parts. Taking the bar off the floor, what happens through the middle, and getting under the weight. We’ll use one movement for each of these parts to improve our technique. The movements go as follows:

Tempo Snatch Deadlift: Training patience and position off the floor with hips and shoulders rising together

Hang Muscle Snatch: Training speed through the middle, keeping the bar close, and a strong upper body turnover

Snatch Balance: Training dropping under the weight into a balanced above parallel position

For time:

30 Power Snatches, 95/65 lbs

30/21 Bike Calories

20 Power Snatches, 95/65 lbs

20/14 Bike Calories

10 Power Snatches, 95/65 lbs

10/7 Bike Calories

The power snatch is the focus of this 2-part training day
For our first piece, we’ll set a benchmark by building to a Heavy Single Power Snatch
Our conditioning piece for the day is a simple couplet of light power snatches and bike
This descending rep workout is intended to take between 9-12 minutes to complete
To stay on track with the time line, cap this piece at 15 minutes for athletes

Choose a light weight for “Hot Flash” that you are capable of cycling for 21+ reps unbroken when fresh
For athletes who are on the fence about weights, lighter is better
The goal is to be able to cycle sets throughout instead of single reps
Men will complete 30-20-10 on the Assault Bike
Women will complete 21-14-7 on the Assault Bike
If short on bikes, stagger heats by 2 minutes
See further down the page for modifications for this station

Single Dumbbell Power Snatches (Equal Reps)
Slamballs (Equal Reps)

Equal Calories Echo Bike or Bike Erg
Equal Calorie Row
21-15-9 Calorie Ski Erg (Women: 15-12-9)
30-20-10 (10-Meter Shuttle Runs)

In terms of overall pacing in this workout, we can think of each round like this:
Round of 30: Controlled speed to set yourself up for strong round of 20
Round of 20: Dig in and hold your initial speed
Round of 10: Strong finish!

While we’re capable of completing larger sets at this weight, smaller chunks will likely be best over the 60 total reps
Manageable, consistent sets will also allow you to hold a higher power output on the bike
Consider the following options for sets:
Set of 30:
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 10-8-6-4-2
6 Sets: 5-5-5-5-5-5

Set of 20:
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
6 Sets: 5-3-3-3-3-3

Set of 10:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2
5 Sets: 2-2-2-2-2

Good numbers to aim for on the first two rounds of bike are:
Men: 60-65 RPM (10-12 Calories Per Minute)
Women: 65-70 RPM (12-15 Calories Per Minute)
With the workout ending on the bike, see if you can get your RPMs higher than the first two rounds to finish the day