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