Heavy & Fast Intervals
8 Rounds For Reps Of:
Within 30 Seconds: 1 Squat Snatch + 2 OHS @~65% Of Snatch 1RM
*Rest 30s
30 Seconds: Max Sit-ups
*Rest 30s
30s: Max Calorie Bike
*Rest 1:00
**After completing snatch+OHS work, rest remainder of time – add snatch complex weight to notes
Within 30 Seconds: 1 Squat Snatch + 2 OHS @~65% Of Snatch 1RM
*Rest 30s
30 Seconds: Max Sit-ups
*Rest 30s
30s: Max Calorie Bike
*Rest 1:00
**After completing snatch+OHS work, rest remainder of time – add snatch complex weight to notes
Level 2: ~55-65% and power snatch + deepest OHS as possible is okay
Level 1: 10KBS @25/15, Box Mason Twists
Shoulder Impairment: Squat cleans & front squats
Seated: 6 DB Snatch (3R+3L), 4 Pull-ups, Max Cal Ski
Visually Impaired: Alternate Rounds: 5 Rig squats OR 10KBS (5R+5L), Max Sit-ups, Max Cal. Bike (have a buddy in same round help read & write reps for bike & sit-ups)