Strength:
Power Snatch
Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps
% is Based on 1RM Power Snatch
Record Working Weight
1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.
This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set
Modifications:
– Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch
– Adjust to a block variation if you have the availability
– Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.
– We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.
WOD:
“PRVN Cyclical”
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)
Wall Walk: 10in
Score = Rounds + Reps
—–
Level 2:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
Wall Walk: 10in
–
Level 1:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Hanging Knee Raises
12 Alternating Dumbbell Hang Snatch
Dumbbell: 25/15lb, 12/7kg
Wall Walk: 30in
–
Masters 55+:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 30/20lb, 14/9kg
Wall Walk: 20in
–
Travel / Hotel:
For Reps:
12:00 AMRAP
3 Wall Walks or 5 Inchworm Push-Ups
6 Strict Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)
Wall Walk: 10in