Strength
Power snatch
Heavy 3
Workout
12 min AMRAP
5 burpees
5 DB snatch – R (50/35)
5 DB thrusters – R
5 burpees
5 DB snatch – L
5 DB thrusters – L
200m run
**As you can see, we’re doing two types of snatches today – barbell and dumbbell. If, in the larger classes, we are short of 50# DBs, by all means used the 53# KB if you can move quickly with it. The barbell snatches are from the ground, no squat, and you don’t have to do them as tounch-and-go.
For the dumbbell snatches, I want you to do them from the hang (no squat) so you can cycle through them faster. If you are struggling with getting up/down for the burpees and are new to the snatch, you can also scale the weight as well as the reps for all the movements to 3.
Standards for the burpees – both feet back/forth together. Scaled? Step back or forward. If you’re looking to go Rx on this workout, that includes body weight movement standards, too. Remember, Rx isn’t just about weight, it’s looking at the Rx next to your name and being honest with yourself that the ROM of every rep met the movement standard as well.