Alternative Athletics: Partner Snatches

WARM-UP
1 set:
:30 Row, Assault Bike, or Skierg
10 Snatch Grip Deadlift (empty bar)

1 set:
:30 row, bike, or skierg
10 Snatch High Pull (empty bar)

1 set:
:30 row, bike, or skierg
10 Muscle Snatch (empty bar)

1 set:
:30 row, bike, or skierg
10 Power Snatch (empty bar)

3 sets:
4 power snatches (touch-and-go)
– Rest 1:00 between sets.

Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep snatch

NOTES

• Use today’s warm-up to work on the technique of the snatch. Each round gets progressively more difficult or closer to the full movement.
• On the conditioning equipment, build up to workout pace and get a little out of breath.
• On the touch-and-go snatches, build up to the load you are going to use in the workout.

RX
For time with a partner:
Power Snatch (75/115 lb)

INTERMEDIATE
For time with a partner:
100 power snatches (55/75 lb)

BEGINNER
For time with a partner:
100 power snatches (empty barbell)

Stimulus & Goals

• Individual version of today’s affiliate workout.
• 8:00-12:00
• Able to maintain 8-reps per minute with the weight being used.

Strategy

• Don’t come out too hot in the beginning of this workout. It’s easy to grab the bar and start repping out a bunch of reps in the first few minutes. However, once this initial surge is expended, it’s a slippery slope. Your best option is to stay smooth and consistent throughout the entire workout. Remember to breathe and use your legs to jump the barbell overhead.
• The muscle snatch is a great option if the weight is light. It will certainly speed up reps. The power snatch will help you last longer. So, utilize both throughout this workout.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx Solo

Workout 2: 25 min
For time:
600/750-m Skierg
150 Double Unders
400/500-m SkiErg
100 double-unders
200/250-m SkiErg
50 double-unders

– Rest 3:00

For time:
20 Wall Walk

NOTES
Stimulus & Goals

• Total time: 15:00-23:00 (including rest).
• 8:00-12:00 on part 1 and 4:00-8:00 on part 2.
• Multi-part workout where we are working on pacing and stamina.

Strategy

• It’s easy to coast today, but that is not what you are here to do. Today is a training day and we want to test our capacity and use this workout as a diagnostic tool. Where can we push faster? Where do we need to slow down? Where do we fail? Why do we fail? These are all valuable questions we can answer if we attack this workout. These answers can help us in future training sessions and in competition.
• Choose a pace on the SkiErg that is about 75-85% effort. This should keep you moving through the meters, but also allow you to pick up the jump rope and get right on those reps.
• As for the wall walks in part 2, try to limit your rest on the ground. Get in a cadence of 1 wall walk every :10-:20. This will keep you moving and give you a goal. If you hit failure, stand up and move away from the wall. Take a few seconds to recover and adjust your plan. Then get back to the wall and keep chipping away.​

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side