HV Snatches, Clean

2 pull ups

Standard Snatch Swing Combos “HV”

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

630 snatches

2 chin ups

HV snatches

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....

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.

** this is the first time I’ve done this workout this way, and it is HARD!