Hardstyle HV "100" Snatch workout a la Tracy

Buy in:

• TGU 
• 20kg
• 4L/4R

WOD:
HV "100" snatch workout --> Tracy Rif's Bolg

12kg

each set is one minute work/ :30 rest

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 32 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

6 minutes total. 72 snatches, 38 swings

each set now increases to two minutes, same combination, but with only :30 rest

1 swing, 1 snatch, 1 transfer (24 snatch/48 swings)

1 snatch, 1 transfer (32 snatch/ 32 swings)

10/10 x 2 snatch R/L= 40 snatch reps

25 x 2 snatch R/L = 50 snatch reps

10 minutes total 144 snatches, 76 swings

each set now increases to three minutes, same combination, again with only 1 minute rest,

1 swing, 1 snatch, 1 transfer (36 snatch/72 swings)
1 snatch, 1 transfer (48 snatch/ 48 swings)
10/10 x 2 snatch R/L= 60 snatch reps
25 x 2 snatch R/L = 75 snatch reps

16 minutes total 219 snatches, 120 swings

Total time  32 minutes

snatches 435

swings 234

 NOTES:

....as you can see from the link...., the actual workout had another rotation, but I was fried after the 3 min. on/ 1:00 off rotation!!

** also, changed the rest periods for the first 2 rotations, as noted in pink
** FUN FUN FUN, but also HARD, HARD, HARD!! ;)
** for the last snatch reps (75 split 13/12 each minute) I completed the 75 reps with 4 seconds to spare!!