1x [ 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ], pick load
* Every 1:30 for 7:30.
70% 1RM Snatch
Athletes will have to deadlift the weight up and then descend down to the high hang before beginning.
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the complex is completed
Cuing athletes to breathe with each movement will help keep them as organized/strong as possible across their attempts
Smooth pull and fast hips with a solid receiving position should be the focus of this strength session. We want athletes to lift heavier but not at the expense of losing form.
Make sure athletes understand how to absorb the bar down and reset before going into the next lift. No touch and go reps.
Overhead Squat 3×2
80% 1RM Snatch
After the snatch, take the weight down for a few warm-up reps before going into your 3×2.
Push press or Push jerk the weight overhead (if performed from the rack).
Arms should be actively pressing into the bar to keep the bar in a stable, mid-foot-oriented position throughout the lift.
Breathing in at the top of the movement and breathing out from the squat will assist in stability and core engagement
Eyes should be fixated forward the whole time.
30/24 Ski Erg Calories
30 Sandbag Squats, 100/70 lbs
20/16 Ski Erg Calories
20 Sandbag Squats, 100/70 lbs
Ski Erg Calories / Row Calories
Sandbag Squats / Back Squats, 155/105 lbs
Target time: 5:30 – 6:30
Time cap: 10 minutes
Large Class Target time: 7:00 9:00
Large Class Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is a moderate to moderate high intensity. Athletes should look to push the Row while settling into a steady grind on the sandbag squat. Ensure prior to starting that athletes are comfortable getting their bag to the shoulder.
This was a very tricky workout for even the most elite athletes at the games. Be sure to give the proper scaling options if needed. If you have Ski Ergs available and want to perform like the games, give it a shot.