WORK OUT 2

"OUT WHERE THE BUSES DON'T RUN"

Athletes will perform a speed snatch ladder.

RX

5 reps - 135/95#

4 reps - 155/105#

3 reps - 185/115#

2 reps - 205/125#

1 reps - 225/145#

Int

5 reps - 115/75#

4 reps - 125/85#

3 reps - 135/95#

2 reps - 155/105#

1 reps - 185/115#

Athletes will have 4 min to complete the snatch ladder as fast as possible.

Each athlete on a team will attempt the ladder. The total weight lifted between team members will be added up for a final score along with time.

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.

At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

1. Bouncing the bar is NOT permitted.

2. The rep is counted when the athlete’s hips, knees, and arms are extended.

3. The bar must be over the middle of the body, or slightly behind, when viewed from profile.

4. If a split snatch is used, the feet must return in line before the bar is lowered.

Once the ladder is completed athlete must run to finish line to end the workout. The final time will be when athlete crosses.