Warm-Up
Watch the Standard Warm-Up Video Here
then…
EMOM 8 of:
Run/sprint 50m
Power snatch build (6-8 minutes)
Then:
For Time!
1-2-3-4-5 of:
Hang power snatch (85/115)
Strict toes to bar
Rest 2 minutes (change weights and breathe)
6-7-8-9-10 of:
Hang power snatch (65/95)
Toes to bar
Stimulus Goal:
Why Do This Workout?
Running intervals gives us a chance to work at higher tempos in higher volumes which will lead to more cardio respiratory endurance and faster 1 mile times, neat.
Working and practicing complex movements like the snatch is hard, doing hard things will make us better and more fit.
Duration and Feel: Between 10-14 minutes with rest included.The running should push your pace, roughly 85-90% of your max speed. The for time workout will test your grip strength and lungs, woot woot. The heavier sets should be slower paced, the slightly lighter sets should have a higher intensity pace, more reps unbroken.
Barbell Weight: Should feel moderate-heavy on the sets of 1-2-3-4-5, a weight you could do 6-8 unbroken while fresh, you should be able to do quick singles during these sets. Lower the weight to a moderate weight after the 2 minutes of rest, a weight you could do 10-12 unbroken while fresh.
Specific warm-up focus: Snatch prep and build after running intervals.
Scaling Options: Complete bike intervals, 20 seconds at max intensity, 40 seconds at recovery pace. Lighter weight on snatches, knees to elbows, chest or waist if no toes to bar yet.
