Power Snatch:
2-1-1
2-1-1
1-1-1
Rest approximately 90 seconds between reps. The goal is to attempt a PR on the very last single.
Example sets for an athlete with a 125 lb. Power Snatch: 2 PS @ 110, 1 PS @ 115, 1 PS @ 120 — 2 PS @ 115, 1 PS @ 120, 1 PS @ 125 — 1 PS @ 120, 1 PS @ 125, 1 PS @ 130 (pr!)
Front Squat:
1-2-3-4
1-2-3-4
1-2-3-4
Rest approximately 90 seconds between sets. The weight should stay the same for all sets.
Example sets for an athlete with roughly a 225 lb. Front Squat: 1 FS @ 185, 2 FS @ 185, 3 FS @ 185, 4 FS @ 185 (x3, all at 185) – each cycle culminates in a very difficult final set with the single and double (and to a lesser degree the triple) serving only to fatigue the legs before the 4-rep set.
DO NOT MAKE LOADING DECISIONS ON THE FLY. DO YOUR BEST TO DETERMINE WHICH JUMPS YOU WILL MAKE BEFORE STARTING THE WORKOUT. THIS WILL SET YOU UP FOR SUCCESS!
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