Snatch and an up and down sprint workout!

 

SKILL/POWER:

Take 5-10 minutes based on class sizes to workout up to 80% 1RM Snatch then…

 

1 Power Snatch EMOTM for 10 total minutes with emphasis on bar speed and finishing height…

(If things are looking good add 3-5%, up to 85% at the most, to the barbell after round 5)

 

WORKOUT:

2:30 to try to complete:

9 Calories on the Bike

15 Calories on the Rower

21 DB Push Presses (30-35/50-55’s)

15 Calories on the Rower

9 Calories on the Bike

REST 5:00

Repeat 2 more times for a total of 3 rounds overall…

 

Make this workout hard enough to where it is near impossible to get back to the bike a second time even at an all out sprint, but not so hard that you can’t get a majority of the DB Push Presses done before the 2:30 cutoff each time…

 

POST YOUR WORST REP SCORE FOR THE WORKOUT TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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