Build to a heavy 2 touch and go reps in 12 minutes.
15-12-9 reps of
Power Snatch (95lbs/65lbs)
Brief rest when everyone finishes to transition to:
Dumbbell Clean and Jerks (35lbs/20lbs)
90 second row or bike
Empty barbell warm up
Overhead stretch on wall: 1 minute
Wrist Stretch: 1 minute
Focus on: “punching hard” for a good lockout and having “long arms” in the first pull, allowing the legs to do the majority of the work.
Dumbbell Clean and Jerks
Narrow Stance: In the dumbbell clean and jerk, the bell touches the ground on every rep. Only one end of the dumbbell has to make contact. The best option is the bell that rests on the shoulder when in the front rack position. In order to properly get the bells to the ground, we will have to assume a more narrow stance than usual.
Meet the Bells: When cleaning dumbbells, it is easy for the bells to come crashing down on the shoulders. Being an unstable object, we want to be able to have as much control over them as possible. Rather than pulling them as high as they possibly can, we want to make sure that we meet the dumbbells at the peak of their height to help avoid this crash down.
While going fast on the rower/bike has an exponential return on calories, we do not want that to come at the expense of moving slow or taking long breaks on the barbell. This workout is deceiving as it essentially repeats itself following the 9’s on the power snatches. Where we would typically look to increase pace as the reps go down, there has to be a slightly different approach here. We want to break up the movements because we want to, not because we have to. Pick a plan on the barbell and be consistent, whether it is 1 set or is it 3 sets across the board. This will allow us to have that extra “go” at the end of the workout.