Every minute, on the minute, for 15 total minutes:
1 Snatch (82%)
This type of training is fairly straightforward. The objective is to get substantial volume under moderately heavy loading to develop consistency. The weight on the bar should not be the focus. Rather, the goal in a workout like this is number one, to make each rep, and number two, to make each rep authoritatively. For each missed or poorly executed rep, the CNS will need to properly execute the same movement three times to offset the damage done. So, try to make them all, and try to make them the right way.
Athletes will have precisely 8 minutes to transition from snatches to squat racks for the second part of the workout. This includes any necessary warm-up sets. Your legs should already be good and warm from the snatch work, so you can take slightly more ambitious jumps than normal to get to your playing weight for the following:
Every minute, on the minute, for 10 total minutes:
2 Back Squat (82-86%)
In that it is far less mechanical than the snatch, the squat cycle should be addressed much more aggressively so far as loading is concerned. Depending on how you feel that day, and how your leg are working, you can choose to upload yourself beyond the prescribed range. That being said, if you upload and miss two sets in, SHAME! Be smart when choosing load. This should be very challenging, but completable.
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