Today we kick the week off with a staple: an old school style couplet. This is a workout that was the “Original” Open Test 11.1. But first, we lift! Today we get to focus on refining and strengthening our power snatch with a pretty fresh body–at least it should be if you rested properly yesterday and through the weekend. Use today to really challenge what you think you are capable of while remembering that this lift is often measured by technique alone! Then in the conditioning, look up old scores if you have them for this workout and if not, today you get to PR!
1:00 jump rope any style
1:00 row
3 rounds
_________
:10 dead hang rig
:10 handstand hold on wall
3 air squat
3 drop squat (drop from standing into squat quickly)
3 squat jump
3 rounds (increase intensity in jumps each round)
__________
3 snatch deadlift to midthigh
3 snatch pull
3 muscle snatch
3 power snatch
3 rounds building easily to our first set of strength work
Every minute on the minute for 10 minutes execute 2 power snatch singles
Start light and snappy around 5/10 RPE and build so the final 3 minutes take all your focus and effort to not get sloppy with form or drop into a squat to receive the load.
RXConditioning
30 Double Under
15 Snatch (75/55lb.)
AMRAP 10:00
Intermediate
15 Double Under or 45 Single Under
12 Snatch (75/55lb.)
AMRAP 10:00
Baseline
20 Single Under
16 Alternating DB Snatch (20/15llb.)
AMRAP 10:00
3×15 Banded face pull
+
3x 10 each arm DB upright row (slower down than up tempo)
