Strength 1
Snatch
Double
Strength 2
Push press
3-3-3-3-3
*heavy 3
CashoutWOD
In 1 min, do
30 sec max WATTS on the bike
30 sec DB snatch – 50/35
^rest as needed between rounds, repeat with snatches on opposite arm
^^Complete a total of 4x (R2, L2)
** So we’re getting close to comp time for the Olympic lifts. As with Monday’s clean and jerk, fine tune that technique today on the snatch, going for two reps.
Following it up with some push press for 3s. If you did Monday’s workout with the 20 sec of shoulder to overhead 5x, it is possible that you were able to cycle the barbell with a quick dip/drive. Keep that momentum if you can, but focus on the butt dipping or dropping down, not the knees forward and shoulders back and down like you’re slouching against a wall and your butt not touching. Even overhead, you should be in a hollow position, doing a bit of a mini crunch from sternum to pubic bone. Going heavy shouldn’t mean overextending your low back to get there.
Wrapping up the session with some biking and snatching. Yeah, it says 30/30 for each movement, but try to take as *little* transition time from bike to DB as possible. Perfect that dismount and have that DB *right* next to the bike so you can grab and go.. grip and rip. You’ll be doing 30s on one arm, so make sure both ends of the DB touch the ground and free hand stays off the body.
I think I’ve said at MINIMUM women should be able to hold 250 watts when the workout calls for 10 or so calories. That is for 1min of work, so you know you better be gunning for something in the 400 range.. ~500 for men.