Pause above floor, at knees and mid-thigh. Finish with the snatch pull.

https://www.catalystathletics.com/exercise/392/Segment-Snatch/

Work up to 60-70% of your 1RM snatch

2 Sets* of intervals

10x
0:40 @ 6:00 max pace
0:20 @ rest
– Rest 3:00 between sets –

• Alternate two (2) machines on each set:

Set #1 – Echo bike / Row
Set #2 – Row / Run ( or Bike Erg )

5x5 (85%)
Rest 3min btw sets

Do 3x high Box jumps after every sets

3 Sets* of intervals

6x

1:00 @ Max Pace
0:30 @ rest

– Rest 3:00 between sets –

• Alternate two (2) machines on each set: Set #1 – Echo bike / Row Set #2 – Row / Run Set #3 – Run / Echo Bike

Run = Ski

Overview. These are variations of “Ronnestad” short Vo2max intervals. You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but the sets 2 and 3 should get very hard (and if not, you’re not going fast enough).
Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles. Alternating two machines in each set keeps the overall muscle fatigue lower (so you can get a more systemic training effect).
Pace. Hard, repeatable (6:00 max effort pace or faster if repeatable).

Block power snatch + block snatch

6 to 8 x 1+2 @ 65%+1RM power snatch, EMOM

Partner wod ( You GO , I GO )

Amrap 15 mins
70 cal row
60 DB power clean @2x22,5/15kg
50 wall ball @9/6kg
40 hspu kipping/ sc : push up
30 burpee box jump @60/50cm
20 kipping c2b/ sc : 10 strict Pull up

3 mins

Amrap 15 mins
140 du
120 air squat
100 Pull up kipping/ sc: Jumping Pull up
80 Single arm DB thruster @22,5/15kg
60 Feet on box shoulder taps each person
40 medball clean @9/6kg

Goal : 1+ round in each AMRAP

EMOM20:
a) 5-10 pull up / banded pull up / jumping kipping pull up
b) 12-24 alt. s.a. db snatch
c) 20-40 DU / 30-60 SU
d) rest

Warm-up

5:00 BikeErg
+
2 rounds
10 Hip hinge abductions
10 Scapula push-ups
5 Inchworms
5 Deck squats
+
1-2 Rounds
1 Rope climb
3 Farmers carry, 8m@ 32/24 kg
9 Box jump overs @ 24/20″
12 Wall balls @ 9/6 kg, 10′ target

3 rounds, 40sec on/20sec off
- Floor thruster with push up
- Heavy box step up
- Mountain climber
- Broad jump
- Rest