11-26-21




Snatch Day!

Part 1: 15 minutes to warm up Power Snatch and plan for Part 2. This is NOT a true strength piece, this is a warm-up for Part 2, which is the work today

0:00-6x30%

2:00-5x40%

4:00-4x50%

6:00-3x60%

8:00-2x70%

10:00-2x70-80%

12:00-1x80-90%

14:00-1xHuge


PART 2

-4 Rounds; 21 minutes

-3 minutes on, 3 minutes off

-weight increases each round, and rep scheme changes to stay proportional


Round 1:

-6 Power Snatches, weight 1

-3 Burpee Facing Box Jumps 24/20

Round 2:

-5 Power Snatches, weight 2

-4 Burpee Facing Box Jumps 24/20

Round 3:

-4 Power Snatches, weight 3

-5 Burpee Facing Box Jumps 24/20

Round 4:

-3 Power Snatches, weight 4

-6 Burpee Facing Box Jumps 24/20


Score is TOTAL REPS!


Hint: you'll have 3 minutes between efforts to record your rounds and reps, and there are 9 reps in every round for each part.


Short work intervals and long transition time is to increase the intensity! GO HAM!!!

-Round 1: 95/65

-Round 2: 115/75

-Round 3: 135/95

-Round 4: 145/105

-Round 1: 75/55

-Round 2: 95/65

-Round 3: 115/75

-Round 4: 125/85


Burpee Step Ups

-Round 1: 55/35

-Round 2: 75/55

-Round 3: 95/65

-Round 4: 115/75


Burpee Step Ups

-Round 1: 35/15

-Round 2: 55/35

-Round 3: 75/55

-Round 4: 95/65


Increase load as able


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