Tuesday 09-01-2020 Workout Of the Day

A. E1:30 x 8 sets
1 power snatch +
1 hang snatch

B. 2:00 work/2:00 rest x 5 rounds
10 power snatch @65/95#
10 box jumps
max cal row/bike in time remaining

Workout Intentions: For A, you will warmup and build before beginning your sets. Those that are comfortable and experienced with the snatch can build pretty heavy today. If you want to focus on technique, you can choose to add a few reps and stay light. Hang snatch can be a power or a squat. 

Part B is 1:1 work to rest ratio. You should be going quite hard during your work period. The power snatches should be unbroken each round, as you are coming off of 2 minutes rest. Coaches will go over barbell cycling techniques and tips to help with efficiency. Newer athletes may go from hang. Box jumps should be quick, and then you will finish on the machine. You should get about 1 minute on the bike/rower. Transition from box to bike/rower should be quick, don’t waste any time getting on there. Goal is consistent calories each round.