Snatch Complex Build to a Heavy: Power Snatch + Overhead Squat + Squat Snatch "Over and Out" For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) Notes: Snatch positioning is the focus of today’s two part workout. We’ll deconstruct the squat snatch in the opening complex, gradually building to the full movement. Heavy is relative for the day and prioritizes excellent movement ov

Power Snatch Build to heavy set of 5 "Play Ball" 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) Scale Options: Hang Snatch Box Jumps or Steps Med Ball Squats MetCon: 10 MB Hang to Overhead 20 Plate Jump Overs 30 MB Squat Notes: The power snatch is the focus on this Weightlifting Wednesday. Athletes will start out by building to a heavy set of 5. These reps are meant to be performed touch and go, with excellent technique takin

"TWIST AND SHOUT" AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders Notes: A little weightlifting and a little cardio in this diverse AMRAP. Athletes will choose one barbell weight for all three movements. The limiting factor for each athlete will be different, but the weight on the barbell should be something that athletes could complete at least 12-15 unbroken repetitions when fresh. Athletes must stand up th

"Adderall" 0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95) 10:00 - 13:00 - Rest 13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80) 20:00 - 23:00 - Rest 23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65) Score is total reps completed. L2 800M / Max Clean Jerks 800M Run / Max Power Snatch 400M Run / Max Thrusters L1 800M Run / Max Hang to Overhead 400M Run / Max Hang Muscle Snatch 200M Run / Max Push Press Notes: In this interval workout that

3-Position Power Snatch Build to a Heavy Complex “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups L2 Hang Power Snatch Jumping Bar MU or Pullups L1 12 Burpees 9 Hang Muscle Snatch 6 Ring Rows Notes: With a combination of strength, skill, and conditioning, today is a great day to play to your strengths. Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a b

Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55) L2 Hang Power Snatch L1 Hang Muscle Snatch Notes: Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tan

"Zero Dark Thirty” Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Cal Row 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80) 140/100 Cal Row 1 Round: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (135/95) L2 Knee to Elbow or Chest L1 Sit Ups Burpees Hang Power or Muscle Snatch Notes: The quicker the transitions are today, the less time athlet

3-Position Power Snatch Build to Heavy Complex “Double Dribble” 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) L2 150 Singles Hang Power Snatch L1 Build to heavy 3 rep hang power snatch 75 Singles 25 Air Squats 10 Hang Power or Muscle Snatch Notes: With air squats following the double unders, athletes can afford to bite off a little more than they can chew on the rope. 1-2 planned sets here will be ideal. On the air squats, the f

“Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) L1 Cut run distances in half Sub Push Press for CJ's Muscle Snatch or more Push Press for Psnatch Goblet Squats for Thrusters Notes: Immediate transitions to the barbell is the most important part of this workout. To accomplish this, finding something close to

Power Snatch Build to Heavy Single “Isabel” For Time: 30 Snatches (135/95) L2 Hang Power Snatch L1 Hang Muscle Snatch or MB Push Press Notes: One option to help pace this out appropriately is to think of this as a three part workout: the first ten, second ten, and final ten repetitions. If athletes come out too aggressively on the first ten repetitions, the final twenty repetitions are more likely to be spent in panic mode with sacrificed mechanics. With each “round