3 Position Pause Snatch, Individually for time 4 Snatch@80% 1RM, 10 Weighted Abmat Sit Ups 24/16kg, M/E Snatch Grip Deadlift

Beginner

(A) Snatch-Work to the limits of your movement

(B) Individually for time-4 Rounds 4 Snatch@80% of A, 10 Weighted Abmat Sit Ups 16/8kg

or

(B) In teams of 2 for time-4 Rounds 8 Snatch@80% A, 20 Weighted Abmat Sit Ups 16/8kg

Intermediate

(A) Snatch-Work to the limits of your movement

(B) Individually for time-4 Rounds 4 Snatch@80% of A, 10 Weighted Abmat Sit Ups 20/12kg

or

(B) In teams of 2 for time-4 Rounds 8 Snatch@80% A, 20 Weighted Abmat Sit Ups 20/12kg

Advanced 

(A) 1 Snatch + 1 Hang Snatch + 1 High Hang Snatch-Work to the limits of your movement

(B) Individually for time-4 Rounds 4 Snatch@80% 1RM, 10 Weighted Abmat Sit Ups 24/16

(C) M/E Snatch Grip Deadlift in 15mins

From the Coach (A) No Heavier then starting weight of B. Pause at each position (B) We are training, training and competing is very different. We train to make us better during competition. What does this mean for you. You need to ask yourself how would Rich Froning or Sam Briggs approach this workout. Would they do it unbroken? Probably. So what should you aim to do in training? Break it up in small manageable sets? NO! You too should be aiming for unbroken. You may only get 6 out. Next time you can aim for 7, then 8 and so on. When it comes to competing again, you can assess your ability and what strategy will work the best for you then. If you have only ever played it safe in training then your only option on comp day will be to play it safe. It's time to start preparing for next years opens. (C) CFS Rules Apply