Strength
Power snatch
2-2-2-2-2
Workout
For time
120 Double unders
60 Chest2Bar Pull ups
60 Hang Power Snatch (95/65)
120 Double unders
**Back to single movements for the Olympic lifts for a bit. Something to remember about lifts starting from the ground is that the speed doesn’t happen on that initial pull.. you’re focus is to get it up to your knees and maintaining your strong body position so on that second pull you can accelerate the bar with SPEED THROUGH THE MIDDLE (first movement of Burgener warm up) and get under the bar. Pause before you stand up to make sure you catch it with arms locked out, then touch and go for the next rep. A quick pause is okay so long as hands stay on the bar.
For the workout, don’t be intimidated by the number of double unders. Break it down.. sets of 10s, rest. Maybe you can get 50 out of the way right away, then hold onto 30s or 20s. Not there yet? Spend no more than 3 minutes accumulating as many double unders as you can with as little stress as possible. Remember the ‘4 fucks rule’? When you’ve said ‘FUCK!’ 4 times, move on. Hitting 5 fucks in the danger zone and that’s when tempers flare and jump ropes get thrown and your mental game suffers. This is another high rep workout, so you need your head in it as much as you need your body, especially since the workout ends with another 120 double unders. I’ll say it for you so it doesn’t count.. FUCK!