Power Snatch

Build to Heavy Set of 3
Then...
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3

- On 3.28.22 we built to a heavy set of 5 (score linked).

- We can use our heavy 5 as a reference point for our heavy 3.

- Athletes must hold onto the bar for all 3 reps.

- Rest as needed between attempts and drop sets.

- Enter your heavy set of 3 and drop set weights.

Prep
- Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.

Modifications
- Sub Single Dumbbell

- Conditioning Category: Sprinty Threshold

- Row: Athlete's should be able to row at 800 cals per hour pace or faster to row calories as prescribed.

- Power Snatches: Loading should not exceed 50% of your 1RM Snatch.

- Score: Total time.

- Pace there row in a way that will allow you to hold on for bigger sets of snatches.

- Aim to break the 25-20 into 2-4 sets, the 10-15 into 2-3 sets, and hold on for an unbroken set of 5 at the end.

- Be mindful that this workout will get grippy so breaking more than you think in the beginning will help in managing that fatigue early on.

- Keep your transitions smooth and fast.

Prep
5 Calorie Row
5 Power Snatches

Modifications
25-20-15-10-5 CALORIE ROW
- Reduce Calories (20-16-12-8-4)
- Same Calories on Bike Erg
- 20-16-12-8-4 Calorie Assault or Echo Bike
- 20-16-12-8-4 Calorie Air Run or Ski
- 500-400-300-200-100m Run
- 25-20-15-10-5 Burpees

POWER SNATCHES
- Reduce Reps/Loading
- Sub Single Dumbbell