Every 1:15 for 12:30: Squat Snatch
1 Squat Snatch, pick load
Start at 65% and Build, No higher than 90%.
Set up is vital, focusing on good quality reps that mirror each other.
Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat.
If athletes are new or have missed classes, then instruct them to use a lightweight that feels and looks good or change to a power snatch.
Record each set as 1 of your scores for load
Athletes may build up in weight (don’t go heavier than 90%) or stay the same across all 10 sets.
For time:
0:00-10:00:
21 Box Jump Overs, 24/20 in
15/12 Row Calories
9 Burpee Box Get Overs, 30/24 in
21 Box Jump Overs, 24/20 in
15/12 Row Calories
9 Burpee Box Get Overs, 30/24 in
— then —
On the 10:00:
9 Burpee Box Get Overs, 30/24 in
15/12 Row Calories
21 Box Jump Overs, 24/20 in
9 Burpee Box Get Overs, 30/24 in
15/12 Row Calories
21 Box Jump Overs, 24/20 in
Log your total working time of all 2 sections combined and include your individual section splits in your notes.
TARGET SCORE
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
STIMULUS and GOALS
Stimulus is moderate push-pace effort with consistent intensity that can be replicated on both versions of this workout. Athletes will score both workouts separately. Rowing sections should be pushed with caution and used to recover (final couple calories) so that athletes can increase the pace when moving to the box. Clarify to athletes that the set of 21’s does not include burpees with the box jump over.
We are bringing one of the heart pounding Games workouts to your affiliate. We want to be intense on this, but also controlled so athletes can have enough left to replicate or improve on the second set.
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