EMOM x 12
Complete every 1 min for 6 mins:
1 Power Snatch
— then —
Every 1 min for 6 mins:
1 Power Clean & Jerk
Start at roughly 60% 1RM and add 5-10 lbs each min to build to a moderately heavy to heavy load.
We have a two-part workout today! Part 1 has you working to both a heavy single in the power snatch and power clean & jerk. Start at roughly 60% of your 1RM power snatch and build with each minute by 5-10 Ibs or as you feel comfortable. You will then transition into the power clean & jerk and do the same thing. This is intended to be a primer for the workout. Athletes should be focusing on position and speed with each lift. At no point should you be failing any lifts.
30 Snatches, 135/95 lbs
30 Clean & Jerks, 135/95 lbs
Goal: sub 8 mins
About half way through this cycle we did Isabel so that should give you a good idea of the loading we are looking to use today. Unlike the workout Isabel, or Grace, this is much more about pacing. Yes, you may be able to cycle the barbell and some of us may choose to do so but keep in mind that this is 60 total reps. It’s going to be important to find a good pace that you can settle into especially on the snatches. This should allow you to go right into the clean and jerk and possibly even pick up a bit of speed here. Goal time is on the challenging side so if you go a little longer and want to set a time for a benchmark feel free to do so today.
3-Way Banded Shoulder Stretch 3xs:
:20sec in each position