Interval training – Fri 6.08.18

 In W.O.D.

Strength: Hang Power Snatch 1-1-1-1-1

Conditioning: 10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
score is number of snatches completed each round to comments.


Related:
• The Power Snatch


Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 65 lb.
Women: 45 lb.


MARK your calendars!!

  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
  • Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Saturdays at 8 AM – Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!
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