Alternative Athletics: 5 min x3

WARM-UP
2 sets:
1:00 Skierg
1:00 Row
:30 side plank hold / side
​
EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

1 set:
5 hang muscle snatches (empty barbell or training bar)
5 Power Snatch (empty barbell or training bar)
5 high Hang Power Snatch (empty barbell or training bar)

3 sets:
5 Hang Power Snatch
– Build in load at 3 reps/set before switching to 2’s.

NOTES

• Use the first two sets to elevate the heart rate and limber up prior to getting a barbell in hand.
• With the empty barbell, don’t just go through the motions. Focus on hitting positions and being in the right spot at the right time.
• If you need to perform an extra set or two before starting the main lift, then go for it.

RX
AMRAP 5:
12 Toes-to-Bar
12 Squat Snatch (55/75 lb)
Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)

INTERMEDIATE
AMRAP 5:
12 knees-to-armpits
12 squat snatches (35/45 lb)
Rest 2:00

AMRAP 5:
9 knees-to-armpits
9 squat snatches (55/75 lb)
Rest 2:00

AMRAP 5:
6 knees-to-armpits
6 squat snatches (65/95 lb)

BEGINNER
AMRAP 5:
12 Hanging Knee Raises
12 Power Snatch (35/45 lb)
Rest 2:00

AMRAP 5:
9 hanging knee raises
9 Overhead Squat (35/45 lb)
Rest 2:00

AMRAP 5:
6 hanging knee raises
6 Power Snatch + Overhead Squat (35/45 lb)

Stimulus & Goals

• 3 shorter efforts with increasing intensity as the reps decrease.
• 1st) 2-3 rounds 2nd) 3-4 rounds 3rd) 3-5 rounds.
• Grip intensive, core will be challenged to stabilize during the snatch. A lot of hip flexion and extension so the quads and hip flexors may become fatigued.

Strategy

• Because this is a grippy workout, expect to have to break up the reps into more manageable sets. If you push to failure, you will end up resting for most of the AMRAP. So, to avoid too much resting, consider breaking the reps into sets that you can keep moving for most of the AMRAP. For the set of 12, consider 7/5 or 4/4/4 with a couple of breaths in between sets.
• To reduce time under tension on the toes-to-bar, try to bring your knees to your elbows and then extend the legs toward the bar. This will keep your movement tight to the rest of your body and more efficient.

Competition: 85 min

Warm Up: 20 min
See Above

Workout 1: 20 min
For load:
2 Hang Power Snatch
– Build to a 2-rep max.

NOTES

• This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power snatch.
• Base the percentages on a recent 1-rep max.
• Lift as heavy as possible for 2 unbroken reps.
• Keep the bar above the knee for all reps.
• Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set.
• This should take around 15:00-20:00+ to complete.

Workout 2: 20 min
Today’s Rx

Workout 3: 15 min
3 sets for load:
10 snatch grip Bent over row
10 Sots presses
– Rest 1:00 between movements.

NOTES

• Use the same load for each set of work. Rest 1:00 exactly between movements, and look to increase load each round.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 reach, roll, and lift