Thursday’s workout is a barbell-y skill sprint. If you are good at the Squat Snatch, this should be fast and done in under 5 minutes. If you can handle the Squat Snatch weight, but it’s dicey, slow down there and put the hammer down on the Clean and Jerks.
Now, we get into scaling. Ideally, you will use 1 bar for this workout. At this weight (135/95) your ability to do each movement should be seamless. Reality may not be so kind. If the Squat Snatch is a battle, I would rather you lower the weight, make each lift and then really attack the Clean and Jerks. This should be somewhere in the 115-95 range for men and the 85-65 for ladies.
If you cannot OHS 95/55, but the Clean and Jerks are no problem, you are probably a 2 bar candidate. Find a weight that will enforce good positioning on the Squat Snatch.
What don’t we want? We don’t want you to Power Snatch! Unless you have an injury or a major limiting factor, take the time to work the overhead position.
Because this is fast, your warm up should be thorough. Make sure you breath hard and heavy and get some good skill work in. Spend 3-5 minutes rowing, running or biking. Stretch well. I would practice each movement with a relatively heavy barbell for 5-7 minutes. Finally, I would feel through the transitions a game weight and speed – 1 Squat Snatch, 2 Clean and Jerks, 3 times. Take 2-3 minutes to catch your breath, gird your loins and “Flame On!”
Workout of the Day
5 Squat Snatch
8 Clean and Jerks
10 minute cap