Workout
4 RFT
400m run
3 rounds of
3 Power snatch – 3 Overhead squats – 3 Hang squat snatch
Rx – 95/65
**Remember that barbell cycling I mentioned in yesterday’s post with the power clean and jerk? It shows up today in the form of a snatch complex, and in reps of 3 as we did with eh C&J.
First off, a quick explanation of how the workout is completed as it might look a little confusing. There are 4 rounds, and they each start wit a lap around the block, aka 400m. Once inside, you’ll complete 3 reps each of a power snatch, overhead squat, and hang snatch. You will complete that 3 movement complex – 9 total reps – two more times. And that will complete one round of the workout. The order of the movements and the weight is such that you should be able to complete all 9 reps unbroken. If you need to rest, do it after the last hang snatch. If you think you can do this at 115/75, have at it. But keep the above sentence in mind – I want you be able to cycle the weight quickly. This is different than when we did the snatches last Friday where some were doing them as singles.
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