Practice Cycling Reps of Power Snatch for 3 Reps building weight to 60% of 1RM
Weightlifting
Every 2:00 x 5 Sets
5 Tap and Go Power Snatch
Load: @ 65%+ of 1RM Power Snatch
Building to a Heavy for the Day
Extra Instructions / Points of Performance
We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.
"Supernova" 12:00 AMRAP
Fitness
8 Alternating DB Hang Clean & Press
8 Alternating Dumbbell Snatch
48 Single Under’s
Performance
4 Kipping Handstand Push-Ups
8 Alternating Dumbbell Snatch
32 Double Under’s
Dumbbell: 22.5/15kg
Score = Rounds + Reps
Goal Rounds:
Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.
Stimulus:
The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.
Strategy:
Wall Facing Handstand Push-Ups should be performed with control, avoiding excessive time under tension. Dumbbell Snatches should be smooth with a strong hip drive and seamless hand transitions. Double Unders require composure; staying relaxed will prevent unnecessary trip-ups and keep the pace steady.
The focus should be on moving consistently with smart pacing and a strong push in the final minutes.
Optional Accessories
For Load:
2 Sets
1:00 On/1:00 Off
-Weighted Tall Plank
If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.
