May 3, 2022

Posted By: Christi

Part 1
Power Snatch

We have a two-part workout today and part one will have you taking 12-minutes to build to a heavy single in the power snatch. The intention for this is to not have you maxing out this lift but rather to work up to a moderately heavy single, taking time to practice this skill and use it as a primer before heading into part two of today’s session. Focus on a good position from the floor, keeping speed through the middle, and keeping footwork consistent with each rep. For the 12-minutes we would like you to take one lift every :90sec – 2-minutes. You should get a minimum of 6 sets in, not to exceed 8 total sets.

Part 2
2 rounds of:
6 Power Snatches, 165/110 lbs
12 Burpee Pull-ups
— then —
2 rounds of:
10 Power Snatches, 115/75 lbs
12 Burpee Pull-ups

Goal: Sub 10-minutes

Our workout today has power snatches and burpee pull-ups. The first couplet will have a heavier loading on the power snatch which will likely have you moving it in singles. This is a weight that you should still be able to confidently power snatch, but have to focus on quality mechanics. The second round lightens up the loading and increases the reps. The majority of these should be touch and go if possible, but it may be smart at this point to do quick singles. The burpee pull up on both couplets is going to be the crux of keeps you moving. Try to find a strong and consistent pace here and a bar that forces you to jump if possible.

Post Work
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Rower Walk Outs