17 min AMRAP
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
10 min AMRAP
30 double unders
15 snatches, 75/55
Same movement? Not even close.
We’ll start with the 1RM effort because it is the most obvious
Lift like a weightlifter.
There will most definitely be athletes that will achieve their best result using a power snatch or split snatch for a variety of reasons, but the top lifts will come from those very proficient in the full snatch.
It will look a little different for everyone, but you want to feel strong in your legs and lower back. Try and drop the hips and get the shoulders at or slightly in front of the bar.
-At the knee
Vertical shins, shoulders over the bar, tension in the hamstrings. Past the knee we can start to really build some speed but don’t start pulling just yet. Stay patient and let the bar get to the hip.
Keep the heels down as long as possible and stay over the bar. Patience then aggressiveness. Finish tall.
In my gym , we actually set up a metronome for the burpees as to not go out too hard. 4 counts (seconds) per burpee throughout the entire workout aside from those last few minutes when you can deviate from the plan and speed up if possible.
The 75/55lb bar will be covered in the next section. This part is more about the 135/75 and 165/100 bars.
For bigger guys maybe around 200lbs I would think that touch and go reps might be the better way to go. Sets of 3, maybe sets of 5. It’s worth testing out and seeing how you feel and what you can maintain. Touch and go will always be easier on the bigger guys/gals simply because on the way back down to the ground they have more bodyweight to offset the weight of the barbell and keep it under control.These weights in a different context could be a whole different story. If for example Isabel (30 Snatches for time 135/95) came up, then I would advise just about everyone looking to go super fast to throw away the idea of looking at the clock and try to keep their hands on the bar as long as possible and keep the breaks as short as possible. If those weights are on the heavier side for you, then perhaps looking at the clock can make you successful. I’ve had athletes in this situation that I had go one rep every 20 seconds for example and they were able to maintain that for a quite a while and stay away from failed reps.
When 14.1 came out I got the workout done with on the first day. I used a traditional power snatch technique with light weight. Fairly explosive, bar into the hips, etc. I think I score 354- pretty respectable, but at the time I was used to being one of the top guys in the Region and this score quickly found me ranked lower than 100th. I watched the scores roll in, and more importantly I watched the videos of the top scores. They were all doing the same technique. Basically you’re going to execute what I call a kettlebell swing with a barbell.
– Stay balanced on your feet
– Keep the bar close
The difference was actually not what I was expecting at all- but after thinking it over, made total sense.
Because these reps are similar cadence to a kettlebell swing (smooth and controlled) rather than a power snatch (fast and explosive) I actually found that I could breathe throughout the set a whole lot easier. I wasn’t sure what kind of difference it would make, but I figured it definitely warranted a re-do of 14.1. 2-3 days later, certainly no fitter, and probably even a little bit beat up in the posterior chain from the previous effort my score improved to 398 reps and 4th in the Region. Double unders were very consistent in both workouts, and I don’t attribute the increase to better double unders. I believe the total number of breaks in double unders in each trial was between 2-5.
In the second go around they did feel easier, but I attribute that to the change in efficiency on the barbell.
I hope this can help you and your athletes.