Workout 6268

Created: December 17, 2024

Description:

For time:
10 snatches
40 air squats
8 snatches
40 air squat
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch and go reps, however, most will find success in performing quick singles.
Intermediate option:
For time:
10 snatches
40 air squats
8 snatches
40 air squats
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 95 lb
♂ 135 lb
Beginner option:
For time:
10 snatches
15 air squats
8 snatches
15 air squats
6 snatches
15 air squats
4 snatches
15 air squats
2 snatches

♀ 35 lb
♂ 45 lb
Coaching cues:
Especially as fatigue accumulates in your lower body, focus on finishing the second and third pulls. Don’t get caught trying to “sneak” under the barbell. 
Resources:
The Snatch
The Power Snatch
The Air Squat
Find a gym near you:
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Scaling/Comments:

Reduce the load of the barbell to complete the first 10 snatches in 2 minutes or less. Reduce the reps of the air squats to complete each set in 1:30 or less. Reduce the complexity of the snatch by performing a hang snatch. In case of injury or limitation, perform a hang snatch or single arm dumbbell snatch in place of the snatch. For the air squats, consider squatting to a target, or performing a lunge or a box step up.

Number of Times Completed: 0