Alternative Athletics: 20 min w/ Partner

WARM-UP
2 sets:
:20 Burpees
10 Snatch Grip Deadlift (empty barbell)
:20 burpees
10 snatch grip Bent over row
:20 burpees
10 single-leg slow calf raises / leg
:20 burpees

1 set:
5 hang muscle snatches (empty barbell)
5 Power Snatch
5 high hang snatches

3 sets:
6 Hang Power Snatch

NOTES

• Complete the general warm-up at a steady pace using the burpee and an empty barbell. Aim to move the entire :20 and try to complete at least 5 reps.
• Perform the empty barbell drills before building up in load for the Main Lift.
• The tall power snatch involves shrugging the shoulders to lift the bar and dropping under in the receiving position. No dip or drive of the legs is used.
• After finishing the warm-up, if you and your partner want to perform a few sets on the rower, then go for it.

Pre-workout:
5 sets for quality:
5 snatch push presses
5 hang muscle snatches
– Rest :60 between sets.

RX
AMRAP 20 with a partner:
Partner 1: 250/300-m Row
Partner 2: 12 Hang Power Snatch (75/115 lb)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

INTERMEDIATE
AMRAP 20 with a partner:
Partner 1: 250/300-m row
Partner 2: 12 hang power snatches (55/75 lb)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

BEGINNER
AMRAP 20 with a partner:
Partner 1: 250/300-m row
Partner 2: 10 hang power snatches (35/45 lb)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

Stimulus & Goals

• 3-4+ rounds.
• Partner workout.
• Finish the row in about 1:00. No more than 1:15.
• Spend no more than 2 sets on the hang power snatches.

Strategy

• Push each exercise as quickly as possible. If you finish before your partner, you can rest with the remaining time.
• If you know the snatches are going to be difficult to hang on to, strategically break up the reps from the start of the workout. This will save you time and keep you moving.
• Communicate with your partner throughout the workout and especially on the burpees.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
2 sets:
2 Clean (80%)

2 sets:
1 clean (83%)

2 sets:
1 clean (85%)

1 set:
1 clean (87%)

NOTES

• Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week!
• The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max!

Workout 3: 15 min
5 sets:
2 High Pull Clean

NOTES

• Use 115% of your 1-rep max. We’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. Focus on ensuring your chest doesn’t rise before your hips.

Stretching: 10 min
2 sets:
:30 standing pike stretch
:30 Scorpion Stretch / side