MONDAY 14th
Snatch Day!
Fast-Approach, High-Volume Squat Snatches
All reps are Touch and Go
1) 0:00-8
2) 1:30-8
3) 3:00-7
4) 4:30-7
5) 6:00-6 (sub 50% till here)
6) 7:30-6
7) 9:00-5
8) 10:30-5
9) 12:00-4
10) 13:30-4
11) 15:00-3
12) 16:30-3
This is 40 Squat Snatches in 17 min... This is NOT expected to be a 3RM. You need to be flexible with your approach to STAY ON TIME and be SUCCESSFUL till at LEAST the 12th set!
There aren't percentages prescribed because athletes will vary greatly, depending on movement proficiency and stamina. But.... YOU SHOULD NOT BE AT 50% UNTIL AT LEAST SET 5!!
You will likely Snatch much lighter than your existing 3RM, and this will feel like a metcon for heavy hitters.
*Power snatch if ROM prevent squat snatch
PART 2
2 Rounds For Time: 12 min cap
-40 alt. DB Snatches
-20 Burpee Facing Box Jumps
50/35, 24/20
50/35, Step Ups OK
40/25, 20/18 step or jump
30/50, step of up with box height as able
In a workout like this, people often mis-count. To avoid mis-counting, and to allow coaches to spot-check rep quantity, you'll change your orientation with reps. This is not negotiable.
For the sets of 40 Snatches, you'll do your first 10 facing the mirrors. Then turn 90 degrees and do your next 10 facing the Innate fitness wall. Then, you'll turn 90 degrees and do your next 10 facing the windows. Then, you'll turn 90 degrees and do your final 10 facing the cubbies. This is not negotiable.
For the sets of 20 Burpees, you'll do the first 10 of each set of 20 facing the mirrors. Then, you'll do your second set of 10 of each set facing the windows. This is not negotiable.