December 5, 2016


1 RM Power Snatch

Today we are working up to a max effort power snatch for the day.  You will still want to focus on getting under the bar as you would a squat snatch, but focus on catching the bar somewhere above parallel for the rep to be considered a power snatch.  If you have a hard time with the overhead squat you may find that this lift is a little more manageable.  Focus on a tight set up and explosive hips.


4 Rounds for reps with 1 minute at each station

Box Jump 24/20″
KB Swing 32/24 kg
Barbell Thruster 45/35 lbs

Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 4 rounds and come up with one total score.  There is no rest programmed in the workout today. Choose a manageable pace that allows you to stay moving for as much of the 12 minutes as possible.  Move smoothly and safely through the box jumps as your legs will be quite fatigued after thrusters. Choosing a jump up and step down technique may be smart to allow you to keep moving and improve accuracy.

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