Thursday 08-20-2020 Workout Of the Day
A. 15 min build
1 snatch pull +
1 hang snatch +
B. 10 min AMRAP
6 hang power snatch
10/8 cal bike or 12/10 cal row
Workout Notes/Intentions: For Part A, you will spend 15 minutes building to a challenging weight for the barbell complex. The snatch pull is from the ground. The hang snatch can be squat or power. If you do a squat snatch, you must still perform another overhead squat to finish the complex. Experienced lifters can get pretty heavy with it; newer lifters may stay lighter to focus on form and building comfort with the movements. If you are staying lighter, you can take lest rest and aim to hit the complex every 60-90 seconds.
For Part B, the snatches and overhead squats should be unbroken throughout. You can use the bike or row as recovery, so when you return to the bar you can move straight through the reps. The last 2 minutes or so you can pick up the pace and push the effort on the machines. Try to take little rest in this workout- simply slow down your row or bike if you feel you need some rest.