Saturday July 17th

“NECTARINE”

WORKOUT GOALS
1.) 5-9 Rounds
2.) Unbroken or large sets on the power snatches and cleans
3.) Hold a moderate bike pace that won’t interfere with the weightlifting movements.

RX
AMRAP 12
4 Hang Power Snatches (115/75#)
8 DB Hang Power Cleans (50/35#)
12/10 Calorie Bike
– Use two DBs for the hang power cleans
-Row sub 16/14 Calories

LEVEL 2
AMRAP 12
4 Hang Power Snatches (95/65#)
8 DB Hang Power Cleans (40/25#)
10/8 Calorie Bike
-Row sub 14/11 Calories

LEVEL 1
AMRAP 12
4 Hang Power Snatches (65/35#)
8 DB Hang Power Cleans (30/15#)
9/6 Calorie Bike
-Row sub 12/9 Calories

Accessory

PRE-WORKOUT
EMOM 10:
2 Hang Power Snatches

Stretching

3 SETS
:30 Banded Hamstring Stretch / Side
:30 Seated Wall Slides

Notes

Target | 5-9 Rounds
Snatches and Cleans | Use challenging loadings that you can accumulate unbroken or large sets with each round.
Calories | Use an option that you can finish under 1:00 every single round.
Today’s workout tests our ability to find the fastest pace that we can still efficiently cycle Olympic lifts. Don’t push so hard on the bike that you lose the ability to move well on the cleans and the snatches. Consider taking longer in transitions to ensure unbroken or larger sets instead of rushing from one movement to the next. Remember that today’s loadings are meant to make unbroken rounds challenging but not impossible. Today’s pre-workout practice includes an EMOM focused on improving strength and confidence in the hang power snatch.