For time:
25 power snatches
25-calorie Echo bike
25 power snatches
25-calorie Echo bike
25 power snatches
♀ 55-lb barbell
♂ 75-lb barbell
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Stimulus and Strategy:
Today’s workout is a play on the classic Hero workout Randy. Attack this effort just as you would any Hero workout. You should sprint right from the start — complete as many touch-and-go snatches as you can, and race through the calories on the bike. Don’t try to game the workout or pace it. Push the pedal to the floor and hang on. The loading of the barbell is light, so make sure you choose a weight with which you can perform 1 or 2 sets of 15 unbroken reps.
Scaling:
Reduce the load of the barbell. Reduce the reps of the snatches and the calories on the bike.
To reduce the complexity of the power snatches, consider hang power snatches or muscle snatches.
In case of injury or limitation, for the power snatches, perform dumbbell snatches or consider power cleans if there is an overhead limitation. For the bike, substitute any machine you have available. If you have no machines, perform 12 50-foot shuttle runs (25 feet out and 25 feet back).
Intermediate option:
For time:
25 power snatches
20-calorie Echo bike
25 power snatches
20-calorie Echo bike
25 power snatches
♀ 45-lb barbell
♂ 65-lb barbell
Beginner option:
For time:
15 power snatches
15-calorie Echo bike
15 power snatches
15-calorie Echo bike
15 power snatches
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
On the return of the barbell on the power snatches, remember to pull your chest up and lower your hips as you lower the barbell to the ground. As you fatigue, avoid bending at the hips and rounding your back.
Resources:
The Power Snatch
Rogue Echo Bike
Find a gym near you:
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