Dec 13 2021

1x [ 1 Power Snatch + 1 Squat Snatch ], pick load

Every 1:15 for 12:30.

Start at 60-70% 1RM power snatch and increase to a heavy set of the complex.

We are utilizing a 75 sec clock here for the power snatch + squat snatch to primer things up and really keep the system firing hot. By focusing on the power snatch then squat snatch we can get athletes hitting great extension, then pulling under the bar for the squat snatch. We go to a 60 sec clock directly from the power snatch + squat snatch to continue our build to a heavy single for the day.

Weightlifting B

Every 1 min for 5 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 5 mins.

Start at your heavy complex weight from above and either go for a max or stay at a heavy load for 5 singles

Complete as many rounds as possible in 7 mins of:

15 Power Snatches, 75/55 lbs

30 Double Unders

Goal: 4+ rounds

L2: 75/55, 20 Double Unders

L1: 15 Hang Power Snatches (45/35), 40 Singles

The focus today is staying consistent with the power snatch form and working for unbroken double under sets. This is based on an old Open workout that was a 10 min AMRAP, however we wanted to keep things firing fast today and cut the workout at the point where we normally see the wheels fall off in terms of form on the barbell. We should assume most of our fire breathers are going unbroken here on the snatches, at least early on, but most other athletes should think about some quick strategic breaks along the way.

Limited Equipment Variation:

AMRAP in 7 mins of:

15 Dumbbell Muscle Snatches

30 Double Unders

Bodyweight Variation:

AMRAP in 7 mins of:

10 Burpees

30 Lateral Line Hops