02/16/2021

4 SETS

ON A 4:00 RUNNING CLOCK...

500/400m Row

15 Power Snatch*

Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set...15-12-9-6

SET 1 - 15 Reps @ (95/65)|(65/45)

SET 2 - 12 Reps @ (115/75)|(75/55)

SET 3 - 9 Reps @ (135/95)|(95/65)

SET 4 - 6 Reps @ (155/105)|(115/75)

COOLDOWN

FOR RECOVERY

5:00 Foam Roll Upper Back

ADJUSTING

*Reps, Loading, Volume*…

Row -- Adjust distance so that athletes can complete the Row in 2:00 or less.

Power Snatch -- All weights should be a load athletes could perform unbroken when fresh. For newer athletes still working on this movement, keep the load light and have them perform that same weight each set for 10 reps.

Double Unders -- No need to adjust here, today is a good time for all athletes to practice this Skill especially while under

fatigue.

*Movement Adjustments*...

Row -- Sub for 30/25 Cal Bike, or 400m Run if the athlete cannot Row or equipment is limited.

Power Snatch -- Sub for Hang Power Snatch if the athlete cannot pull from the floor. Sub for Power Clean if the athlete

cannot go overhead.

Double Unders -- Encourage athletes to avoid Singles today but no need to force this if they are tripping up too much or

getting frustrated. If they cannot Jump today they can sub for a Bike or Ski Erg if you have that equipment available