22.08.06 31 HEROES SNATCH STYLE

Key in on our monthly snatch focus!

Practice and develop coordination, accuracy, balance, and agility.

Try for 6-7 rounds.

Advanced athletes should shoot for 8-10+.

Select a load that allows the you to complete the alternating DB split snatch in 1-2 sets.

Push the pace on the box jump overs, but still be able to pick up the DB and go.

RX

PARTNER AMRAP 31:
8 DB alternating split snatches (50/35 lb)
6 rope climbs
11 box jump overs (24/20)
*Partner 2 performs 200m run with a plate 45/35 partners swap after run.

LEVEL 2

PARTNER AMRAP 31:
8 DB alternating split snatches (40/25 lb)
6 rope climbs
11 box jump overs (20/18)
*Partner 2 performs 200m run with a plate 35/25 partners swap after run.

LEVEL 1

PARTNER AMRAP 31:
8 DB alternating split snatches (25/15 lb)
6 rope pulls
11 box step overs (20/18)
*Partner 2 performs 200m run with a plate 25/15 partners swap after run.

SKILL WORK

rest, stretch, recover

STRETCHING

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

WHITE BOARD BRIEF

Target round | Get 6-7+ rounds.

This workout is going to challenge your balance, coordination, agility, and accuracy during the DB alternating split snatch, especially under a lot of fatigue.

Because this workout is 31 minutes, know that everything will become significantly more challenging as the workout goes on, so plan your pace in the beginning of the workout accordingly. Avoid sprinting from movement to movement, and breathe during your transitions, while focusing on sound movement patterns.

The DB weight should be challenging enough so that you’re able to go unbroken or 2 sets for the entire workout.

Keep in mind that the rope climbs will start to take some time in the later rounds.

The goal for everyone is to get through 6-7 rounds, and some of you may be able to get through 8-10 rounds.