Wednesday 9-22-2021 Workout Of the Day

15 min build
3 position snatch
*1 rep from each: high hang, hang, floor

B. 1:30 on / 1:30 off x 6
6 power snatch @65/95#
12 KBS @50/70#
max cals

Workout Notes/Intentions: For Part A, you will be doing a 3 position snatch complex. You will do one rep from the high hang, one from the hang and then one from the floor, without putting the bar down. You can do a power or a squat snatch, or a combination of the two. You will spend 15 minutes building to a challenging weight. If you max out, just stay at a fairly heavy weight and repeat the complex every 60-90 seconds until the 15 minutes is up.

For Part B, you will be cycling the barbell from the ground if possible. If you are newer or not comfortable cycling snatches from the ground, you can go from hang. The 6 snatches should be unbroken. KB swings should be a heavier than usual weight, and they are just to shoulder height. In time remaining, you will max out cals on a machine of your choice. Your score is your cals for each round. You want to have at least 30 seconds on the machine each round.