January 10, 2022

Posted By: Christi

Part 1
1 Hang Power Snatch + 2 Squat Snatches
-Build to a heavy complex within 10 minutes
-Take 1 set every 2 minutes

Part 1 today has you building to a heavy complex of 1 hang power snatch + 2 squat snatch. You will have 10-minutes to work up in weight and the goal for this is to have you using it as a primer for the workout. Focus should be on quality reps and technique. The hang power snatch has you pulling from the hang position and receiving the bar above parallel. The snatch has you pulling from the floor and receiving the bar in a full squat. Anyone who struggles to receive in a full squat should focus on speed through the transition by keeping the weight light. If needed, receive in a power position and ride it down into an overhead squat, however, we would encourage you to keep this smooth and continuous.

Part 2
3 rounds for time of:
21/17 Bike Calories
15 Squat Snatches, 95/65 lbs
9 Bar Muscle-ups
Goal: Sub 14 min

Three rounder with complex movements today. The bike should be a strong pace but something you can sustain each round. Squat snatch he’s going to be the challenging one but the loading should be something that you can confidently cycle. Ideally you can do sets of five for all rounds. The bar muscle-up is another challenging movement that presents a slight movement interference with another pull variation. Break these up into rep schemes that are manageable and allows you to stay moving consistently, avoiding failure. We would recommend getting these done within 3-4 sets per round. Adjust the overall volume or modify the movement with another pulling movement that will challenge you.

Post Work

For quality:
30 Prone Snow Angels