DYNAMIC WARM-UP | 6:00
1 set:

10 pulls on the rower (easy pace)

5 elbow-to-instep/leg

10 box step-ups


1 set:

10 pulls on the rower (moderate pace)

5 jumping air squats

10 dumbbell box step-ups


1 set:

10 pulls on the rower (fast pace)

5 up-downs

10 dumbbell box step-ups

POWER SNATCH 6:00
TECHNIQUE

MINI ROUNDS | 3:00
2 sets:

:20 snatches (workout weight)

:20 rowing for calories

:20 dumbbell box step-ups (workout weight/height)


Use workout load.

No rest between movements, rest 1:00 between sets.

WORKOUT:

RX

4 rounds for max reps:
1 minute of snatches (38/61 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (15/22,5kg) 50cm
1 minute of rest

INTERMEDIATE

4 rounds for max reps:
1 minute of snatches (34/52 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15kg)
1 minute of rest

BEGINNER

4 rounds for max reps:
1 minute of snatches (15/20 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (6/8kg) use stack of plates
1 minute of rest

INTENDED STIMULUS
100-250 reps or more.
Fight for one more rep in each minute; every rep makes a huge difference.
Aim for 10 or more reps of each exercise in each interval.
Snatch loading should allow for at least 5 touch-and-go reps at a time.
Hold onto the dumbbells for the full minute.
If you are not signed for the Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute.