Strength;
Snatch Complex
Every 2:00 x 6 Sets:
1 Hang Snatch + 1 Low Hang Snatch
Start at 75% of 1RM Snatch and build to a heavy for the day across the six sets.
The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.
Both Power and Squat variations are acceptable. Total load is the primary goal. Completing all six sets at or above 75% is the primary objective. The heavy for the day is the secondary objective
WOD:
“Pikachu’s Thunderbolt”
For Time:
Every 4:00 x 4 Sets:
18 American Kettlebell Swings
15/11 Calorie Echo Bike
9 Power Snatches
Score = Sum Total Time
Kettlebell: 53/35lb, 24/16kg
Barbell: 135/95lb, 61/43kg
Level 2:
Every 4:00 x 4 Sets:
15 American Kettlebell Swings
12/9 Calorie Echo Bike
9 Power Snatches
Kettlebell: 53/35lb, 24/16kg
Barbell: 115/75lb, 52/34kg
Level 1:
Every 4:00 x 4 Sets:
15 Russian Kettlebell Swings
10/8 Calorie Echo Bike
9 Hang Power Snatches
Kettlebell: 35/26lb, 16/12kg
Barbell: 75/55lb, 34/25kg
Masters 55+:
Every 4:00 x 4 Sets:
18 Russian Kettlebell Swings
12/9 Calorie Echo Bike
9 Power Snatches
Kettlebell: 44/26lb, 20/12kg
Barbell: 95/65lb, 43/30kg
Competitor:
Every 4:00 x 4 Sets:
18 American Kettlebell Swings
15/11 Calorie Echo Bike
9 Power Snatches
Kettlebell: 70/53lb, 32/24kg
Barbell: 155/105lb, 70/48kg
Hotel Gym / Travel:
Every 4:00 x 4 Sets:
18 Dual Dumbbell Hang Muscle Snatch *Light
:40 Bike or Run
12 Alternating Dumbbell Power Snatches *Heavy
Loads: Choice