WOD: 3-8-13

Skill:  Power Snatch

WOD L1: 17 min AMRAP of:

40 Burpees
30 Hang Power Snatch (45/35)
30 Burpees
30 Hang Power Snatch (75/55)
20 Burpees
30 Hang Power Snatch (95/65)
10 Burpees
Hang Power Snatch AMRAP (135/95)

WOD L2: 13.1: 17 min AMRAP of:

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/45)
20 Burpees
30 Snatch (165/100)
10 Burpees
Snatch AMRAP (210/120)

==

This is it…

You are at your Burpee station waiting for the countdown.  You check the height of your jump as you take your final deep breaths.  The coach has the remote in his hands and now it is pointed and ready to start the clock…

In this 10 seconds you need to be confident.  This time before the workout will be spent knowing that you’ve put the time in for this.  In this short moment you can be sure that 90 Burpees isn’t an obstacle, but merely a snatching lubricant.  You need to be certain, in these 10 seconds, that you are going to work your hardest and give it your everything.  Each of those 10 seconds have been repeated time and again, but today they are yours to know that today’s workout marks the moment where you will push your limits beyond their capacity.

Let those 10 seconds expire.  And then unleash hell,

CG

==

Addendum:

The majority of the coaches just finished the workout.  The unofficial scores are as follows:

Jessa:  198 (#1 in the world for both men and women as of publishing time)
Brendan:  167
Justin:  166
Josh:  162
Gino:  162
Wurm:  142
Ben:  128
Edmund:  123

The following are a few tips for each section of the workout:

Proper form and using your hips is king in this workout.

  • 40 Burpees:  Just pick one pace and get through it as smoothly as possible.  This should be done without exhausting yourself.  20 Burpees a minute for two minutes will still give you a full 15 minutes of working out (so don’t rush these).
  • 30 Snatches (75/45):  Keep your mind clear and your breathing as controlled as possible.  Get through these 30 reps by breaking them up at least once, but not more than twice.
  • 30 Burpees:  What I considered the hardest part of the workout.  Just get through this.  Set yourself small goals and keep pushing through those small sets.
  • Since you have to change weights at this point, change your weights IMMEDIATELY and then catch your breath.  Do not rest twice!
  • 30 Snatches (135/75):  Either be Jessa Lemoine or be ready to pace.  Despite of however you feel at this point in the workout, this will be the most significant and longest (most likely) portion of your workout.  Be prepared to break these 30 reps plenty of times.  The coaches were mostly getting sets of three.  If you feel like three reps is too much, then go doubles…try to stay as far from singles as you can unless you have just a few reps left (even if you have to take an extra breath or two).
  • 20 Burpees:  The workout at this point is miserable enough that nothing you do will make it any better.  Get through these reps and relish in the fact that is almost over.
  • Since you have to change weights at this point, change your weights IMMEDIATELY and then catch your breath.  Do not rest twice!
  • 30 Snatches (165/100):  Be Jessa Lemoine or be prepared to go singles.  These singles should include a good setup and enough focus to insure that you hit your hip as efficiently as you can.  If you are uncomfortable with these loads, give yourself enough time and prep as if you were doing a 1RM, which may likely be the case.  But if there is one thing you have learned in this gym, it is proper form, so rely on it!

Anything after this, ask Jessa…

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