1x [ 1 Hang Power Snatch + 1 Snatch ]
Find a “perfect” heavy single for the day. Take 1 set every 1:30
We have a two-part workout today and part 1 is going to have you working to a heavy complex for the day. This is intended to be a primer for you as you get ready for the workout but also a chance to build on this skill. So long that you are moving well and feeling good you should be building in weight. Others who are working on building this skill should stick with a light weight and focus on quality reps which might mean you need to repeat weight.
21-15-9 reps, for time of:
Squat Snatch, 95/65 lbs
Goal: Sub 7 min
Part 2 of today’s session is going to be a fast burner! This is an old school workout from one of the regional qualifiers back in 2009. The squat snatch is a light to moderate weight and should be something that you can cycle efficiently completing each round in no more than three sets. This pull coupled with the chest to bar pull up creates quite a stimulus. Again, breaking things up on the pull up may be a wise decision from the start. Ideally, less than three sets with the pull up as well. Athletes can modify this movement as needed to a hard variation of a ring row, a jumping chest to bar pull up, or a kipping pull-up. Some might even want to adjust the volume.
2-3 Rounds For Quality:
:30 sec Hollow Hold
10ea Standing Teapot