-5mins to build-
A) EMOM 8mins:
Power snatch (with pause in the catch) + Squat snatch (with pause in the catch) + overhead squat (no pause)
-In to-
EMOM 4mins:
Power snatch + squat snatch
(no pauses)
–
B) For time:
300m Run
25 Power snatches @L1=20/10kg – L2=25/15kg – L3=30/20kg
25 Thrusters
300m Run
20 Power snatches @L1=25/15kg – L2=30/20kg – L3=35kg/25kg
20 Thrusters
300m Run
15 Power snatches @L1=30/20kg – L2=35/25kg – L3=43/30kg
15 Thrusters
300m Run
10 Power snatches @L1=35/25kg – L2=43/30kg – L3=52/35kg
10 Thrusters
300m Run
5 Power snatches @L1=43/30kg – L2=52/35kg – L3=61/43kg
5 Thrusters
–
Notes:
Part A – With the 1st 8min EMOM with our snatches our focus here is positioning with our recieving position, which is being reinforced by the pauses. Making sure we get under the bar in the power snatches and turning in to a funky star fish!
Start the EMOM at around 60-70% of your max snatch.
With the following 4mins for our snatches we are trying to put some more weight on the bar but only if the complex above went to plan and we are moving well otherwise keep the weight at a point where it is a challenge but we can move it confidentaly.
–
Part B – This piece will be long and will get heavy heavy by the end as the reps decrease while the weight increases. Be tactful with how you break these two movements up as the the higher reps will easily crank the heart rate up from the start.
As resp get lower and the weight gets heavier this is where we need to try to dig in and not spend too much time looking at our shoe laces…. this will happen if we went out too hot at the start. Fight to get that round done and shake it off on the run.
