Today is a “heavy” day for snatches. You’ll have a chance to find your heaviest lifts in three of the snatch variations. Today will also give us a chance to spend time on technique for the snatch and build some confidence. IF your overhead position isn’t ideal, we can modify snatches to cleans OR have individuals use DB’s or Kettlebells. Start counting your five sets WHEN your weight becomes challenging.
HEAVY DAY
RX
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
SCORE: LOAD
INTERMEDIATE
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
SCORE: LOAD
BEGINNER
For Load:
Muscle Snatch
3-3-3-3-3
Power Snatch
3-3-3-3-3
Squat Snatch
2-2-2-2-2
B.
3 Min max Kcal Echo Bike
That’s it for today, snatches and 3 minutes max Kcal on the echo bike. Find two partners and cycle through 3 x 30 seconds on the bike building intensity before starting your three minutes. Make sure that heart rate is up and you’re fired up and ready to go when that bell sounds.
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