From our friends at @mayhemathlete comes a nasty test for this week’s #GutcheckThursday!
Intended Stimulus
This workout is intended to be light & fast! The weight on the barbell should be a weight that you could perform at least 10 touch-and-go snatches with when fresh. Athletes that know they can hang on to large sets of touch-and-go reps, possibly trying to perform a max set each round. Others may have a rep goal in mind, aiming to hit that number of repetitions before breaking before the next round of air squats begins. Consider scaling the repetitions of the snatches or the air squats (or both) in order to finish in 15 minutes
Movement Standards
The power snatch begins with barbell on the ground at the bottom and at the top with a finished overhead position (elbows extended and in line with ears), hips & knees fully extended
The air squat finishes at the bottom, hip crease below knee, and at the top, hips & knees in full extension
Adaptations / Modifications / Scales
Reduce the rep count on the snatches and/or air squats to finish in 15 minutes (7+ snatches per minute)
Reduce the load on the barbell in order to be able to perform large sets (7-10+) of touch-and-go repetitions
Consider modifying the power snatch to a light barbell or dumbbell hang power snatch variation if comfortable or unable to lift the snatch from the floor
Modify the range of motion on the air squat as needed
