Wed, 01/17/2018
3-Position Power Snatch Build to a Heavy Complex “Power Wheels” AMRAP 3: 12/9 Calorie Row 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 12/9 Calorie Row 8 Power Snatches (115/80) Rest 3:00 AMRAP 3: 12/9 Calorie Row 4 Power Snatches (135/95) Subs Hang Power Snatch for PS 100 m Run for Row L1 Sub Hang Muscle Snatch
Notes:
In a workout like this one, it is tempting to drop the hammer on the row While speed there is important, it is not as important as the snatches. Dropping the barbells means no work is getting done. If athletes can push on the barbell and then get back to the rower the first few calories will be slower, but things are still moving forward. This push will be different for each athlete. It could be one set or two sets, but the goal here is to put a good effort in on the barbell knowing there is rest to follow.