Level 1

For Time

12-9-6-3 repetitions of:

Power Snatch

Burpees

Level 2

For Time

12-9-6-3 repetitions of:

Power Snatch,55/45#

Burpees

Level 3

For Time

12-9-6-3 repetitions of:

Power Snatch, 75/55#

Burpees

Level 4 Rx

For Time

12-9-6-3 repetitions of:

Power Snatch, 95/65#

Burpees

Motivation

What I witnessed in New York City last week was very moving.  Granted we were in Manhattan, but what I witnessed first hand was a melting pot of races and religions.  Where people helped one another regardless of what they looked like.  We witnessed first hand a few of the protests.  We were walking around Times Square and inadvertently found ourselves in the middle of the protestors as we tried to cross the street.  A line of Police Officers following the protectors and blocking the street so they could walk without cars pulling to close to them politely directed us towards the sidewalk.  We took the subway everywhere we went.  I witnessed people patiently help one another even with language barriers.  I strongly believe we live in the greatest nation on the planet.  Do we have problems?  Yes.  But what I witnessed in New York City last week brought me great hope.  There are millions who understand that life is a struggle.  We need each other to survive.  We need to respect one another.  We need to help each other.  We need to try to understand one another.  We need to find reasons to stand together, not causes to divide us.  Stay positive.  Be helpful and loving.  Be awesome.

Strength

Power Snatch: 10 minutes to establish a 1 rep max

Strategy

You may have already noticed the Snatch is the strength of the day. It is also one of the two movements in the workout. Why would we do this? To get the most out of our workouts we must know where we currently are. After the strength you will know right where your Snatch capability is. This will allow you to pick the most appropriate weight to get the highest intensity (power output) from the workout. Going to light will not produce as high a power output (MassXDistance/Time) since weight is multiplied by the distance you move. If you go to heavy then your time will be longer because of needed rest which will decrease your measurable power output. So the trick is to use a percentage of your 1 rep max to hopefully get the best return in your workout. A good percentage will be 50-60% of your 1 rep max. The snatch is a very technical lift. If you need to go light and you can move through it quickly then great, do the burpees really fast and you’ll get a good workout because you overall power output will still by high. I can Power Snatch 155#. So the 95# weight is 61% of my one rep max. Right on the edge of what I suggested. I will break up the first round of snatches into two sets of 6 done every 30 seconds. I will start by burpees at the 1 minute mark. I plan to do all the burpess at 1 every 4 seconds to make sure I stay quick but not so fast that I can’t do 6 snatches when I go back to the bar. I will break up the second set of snatches into 6 and 3 starting every 30 seconds just like the first set. I don’t plan to break up the snatches for the last two sets. My burpess will stay at 4 seconds per rep until the final three which are just done as fast as possible. With small amounts of time which are also my break between snatches and burpees and back to Snatches I plan to finish the workout between 4.30 and 5 minutes. I believe you can finish this workout in under 7 minutes. Even if it takes you 8 seconds to do each Burpee then you will still finish under 7 minutes. Again, you must know where you are. We do enough burpees that everyone should know how long it takes them to do one. There are only 30 total burpees broken down into 4 sets. Stay positive and be strong.

Get More Awesome: 24 jump switch lunges