Every 3 minutes for 7 sets:
5 squat snatches
15 bar-facing burpees
♀ 125 lb
♂ 185 lb
Post fastest and slowest time to comments.
Scaling:
Today’s workout is meant to be sprint efforts. The loading of the squat snatch is meant to be on the heavier side. This will force most athletes to perform 5 fast singles in each set. Push the pace on the burpees and finish as quickly as possible. Scale the loading of the barbell and the number of burpees to complete each set in 2 minutes or less, giving you at least 1 minute of rest between sets.
Intermediate option:
Every 3 minutes for 7 sets:
5 squat snatches
15 bar-facing burpees
♀ 95 lb
♂ 135 lb
Beginner option:
Every 3 minutes for 7 sets:
5 hang power snatch + overhead squats
10 bar-facing burpees
♀ 35 lb
♂ 45 lb
Resources:
The Snatch
Bar-Facing Burpee Efficiency Tips
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?
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