30 Power Snatches (115/75 lb.)
40 Alt. Pistols
Rest 1 min.
20 Power Snatches
30 Alt. Pistols
Rest 1 min.
10 Power Snatches
20 Alt. Pistols
This Wednesday we’re going to hit a gnarly volume and stimulus of monostructural, weightlifting, and gymnastics. Each round lessens in volume, but what that means is that we want your intensity to increase, especially given that you have rest between each round. The Power-Snatch weight is light so you can rep it out fast. All movements will focus on a heavy leg and lung demand.
Each round begins with a Run. We want you pushing yourselves, but keeping it below 85 percent so you can come back in and hit the Snatches and Pistols hard. Run with shoulders and traps relaxed and make sure you feel in control.
The Power Snatches is where things will get nasty. The weight should be something you can move through, at a load where you could do sets of 7-8 in a row fresh, but likely will be doing smaller sets of about 5-7 or so during the actual workout.
Once you get to the Pistols, you’ll have to concentrate a bit in order to maintain composure and balance, but since you get a rest immediately after, you can afford to go a bit faster because you’ll get a bit of recovery before continuing.
Shoot for a time of around 20 minutes.