Tuesday, April 17, 2012

HV Snatches, Clean


2 pull ups
All 4 sets are 1 minute in duration
1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 16 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)
Using these 4, one minute snatch/swing combinations only the rest period changes
First rotation 1 min work, 1 min rest (warm-up!). 8 minutes
1 min rest
Second rotation 1 min work, 30 sec rest, 6 minutes
1 min rest
Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes
1 min rest
Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes
1 minute rest
Fifth rotation, no rest, all four sets done consecutive, 4 minutes
Total workout time 31.5 minutes
490 snatches
220 swings
Clean  16kg   2:00r/2:00l/1:00r/1:00l for 6:00 (10-11rpm)
NOTES:
** 14kg for first 3 rotations, then switched to the 12kg to finish up.  Always wanted to try this with the 14kg. 
Snatch Challenge total:  3770