WORKOUT
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
30 Double-unders
15 Power snatches (75lbs / 35kg)
DESCRIPTION
Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
REQUIRED EQUIPMENT
- Jump rope
- Barbell (configured for 75lbs / 35kg)
ADDITIONAL NOTES
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete).
VIDEO OF MOVEMENT STANDARDS CAN BE SEEN HERE
3 comments:
This WOD was brutal especially when your double unders are not upto par.
You Did solid work bud. If you get another shot and your double unders come along 5 is within sight.
SuperFox
4 rounds completed
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