Warm Up
3 rounds:
10 Calorie Assault Bike
5 Inchworm + 1 Push Up
10 Snatch Grip RDL
A.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Power Snatches (135/95 lbs)
Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.
Snatch @ 135
2:32
2:30
2:30
2:26
25 cal row
10 power snatch (135lb)
Sn 80 85 90 90 95
3:15
3:00
3:25
3:45
A only.
Worked from 35 to 95 trying to improve my form. Then did the five sets of @ 100lbs 80% of my 1RM
A. Sets 1-3 @ 95# Sets 4-5 @ 100# *I should have gone heavier but I haven’t 1RM snatch in awhile, so I was working off old % B. Set 1 @ 7 reps at 95# @ 3:03 Set 2 @ 10 reps at 85# @ 3:05 Set 3 @ 8 reps at 85# @ 3:01 Set 4 @ 10 reps at 85# @ 3:45 *I kept all 18 cals at or around 1:45 which was a 90+% effort for me. That was my goal for the workout, to get all the cals in under 2 min. Thanks for the… Read more »