2 chin ups
14kg rotation 1; 12kg rotations 2-4
each set is one minute work/rest - use as warm up...
1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (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)
8 minutes total. 72 snatches, 38 swings
each set now increases to two minutes, same combinations, but with only 1 minute 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
12 minutes total 144 snatches, 76 swings
each set now increases to three minutes, same combinations, 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 3 snatch R/L= 60 snatch reps
25 x 3 snatch R/L = 75 snatch reps
16 minutes total 219 snatches, 120 swings
each set now increases to four minutes, same combinations, again, only 1 minute rest
1 swing, 1 snatch, 1 transfer (48 snatch/96 swings)
1 snatch, 1 transfer (64 snatch/64 swings)
10/10 x 4 snatch R/L= 80 snatch reps
** I was fried at this point and could not finish the last set!! :( :(
mentally didn't know if I could do it, so I stopped....
mentally didn't know if I could do it, so I stopped....
total 192 snatches, 156 swings
total snatches today: 630
Snatch challenge total: 1,894
NOTES:
** VERY bummed I could not complete the workout, thought about waiting 5-10 min. and then going, but did not have the time this morning.
** VERY bummed I could not complete the workout, thought about waiting 5-10 min. and then going, but did not have the time this morning.
** this is the first time I’ve done this workout this way, and it is HARD!
