On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees
Rest 2 minutes
On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees
Rest 2 minutes
On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees
Rest 2 minutes
On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees
♀ 75 lb
♂ 115 lb
Your score is the total number of bar-facing burpees accumulated.
Post total reps to comments.
Stimulus and Strategy:
Today’s workout challenges you with cycling a light-to-moderate barbell, coupled with a gut check to finish each interval. The loading for the snatch should allow you to cycle at least sets of 5 reps, if not more, especially with the allotted rest between intervals. Remember that in each interval, the snatches decrease in reps. The goal is to finish the snatches as quickly as possible to give yourself maximal time on the burpees. Try to do one more burpee than you want to.
Scaling:
Reduce the loading of the barbell. Reduce the repetitions.
To reduce the complexity of the hang power snatches, perform hang muscle snatches or consider using a dumbbell to perform alternating hang dumbbell snatches. For the bar-facing burpees, perform regular burpees, not over a bar.
In case of injury or limitation, for the hang power snatches, perform kettlebell swings or hang power cleans if there is an overhead limitation. For the bar-facing burpees, consider up-downs.
Intermediate option:
On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees
Rest 2 minutes
On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees
Rest 2 minutes
On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees
Rest 2 minutes
On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees
♀ 55 lb
♂ 75 lb
Your score is the total number of bar-facing burpees accumulated.
Beginner option:
On a 2-minute clock:
20 hang power snatches
Max burpees
Rest 2 minutes
On a 2-minute clock:
15 hang power snatches
Max burpees
Rest 2 minutes
On a 2-minute clock:
10 hang power snatches
Max burpees
♀ 35 lb
♂ 45 lb
Your score is the total number of burpees accumulated.
Note: The Beginner version only has 3 rounds.
Coaching cues:
On the hang power snatches, think about the arms as straps attached to the barbell. The arms stay long as you jump, then pull and punch the barbell to the sky.
Resources:
The Hang Power Snatch
Bar-Facing Burpee
The Burpee
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