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October 5, 2018


EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!


AMRAP in 10 Minutes

4-8-12-16-20 …
2-4-6-8-10 …
Alternating kettlebell cleans & jerks 32/24 kg

Workout notes

Today’s workout features the kettlebell clean & jerk which we don’t see very often and can be difficult to execute.  Start by bringing the kettlebell up from the floor and rotating your wrist as it reaches your shoulder.  Your elbow should be tucked into a good supporting position before you send the kettlebell overhead.  Reverse the pattern to bring it back to the floor and switch arms after every rep.  The workout starts with doubling the reps for the sit-ups and continues in that pattern throughout.  We’ll use the number of sit-ups in your last completed round as your final score.  If you completed both the sit-ups and the clean & jerks in the round of twenty your score would be twenty plus any additional reps in the next round.

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