``The One Where We Snatch``

Individual Competition

 

Rx

30 sec Max Meters Ski Erg

Barbell 1:  185/115

Barbell 2:  195/125

Barbell 3:  205/135

Barbell 4:  215/145

Barbell 5:  225/155

Barbell 6:  235/165

Barbell 7:  245/175 

Barbell 8:  255/185

Barbell 9:  265/195

Barbell 10:  Mystery Bar

Intermediate / Masters

30 sec Max Meters Ski Erg

Barbell 1:  135/85

Barbell 2:  145/95

Barbell 3:  155/105

Barbell 4:  165/115

Barbell 5:  175/125

Barbell 6:  185/135

Barbell 7:  195/145 

Barbell 8:  205/155

Barbell 9:  215/165

Barbell 10:  Mystery Bar

Scaled / Teens

30 sec Max Meters Ski Erg

Barbell 1:  85/55

Barbell 2:  95/65

Barbell 3:  105/75

Barbell 4:  115/85

Barbell 5:  125/95

Barbell 6:  135/105

Barbell 7:  145/115 

Barbell 8:  155/125

Barbell 9:  165/135

Barbell 10:  Mystery Bar

 

Workout Flow:  This will be a “waterfall” format, where athletes will follow each other through the Snatch Ladder.  At 3-2-1, Go, Athletes will have a 30 second max meters on the Ski Erg buy-in (the buy-in will serve as the tiebreaker for the workout).  At the end of the buy-in, the athlete will advance to a recovery mat for a 30 second transition before barbell 1.  When it is the athletes turn to enter the snatch ladder they will have 30 seconds to successfully complete one snatch at the loaded barbell weight.  The barbell must be lifted off the ground before the time hits zero for the lift to count.  There will be a 30 second transition between each barbell.  The 10th barbell will be announced at a later date.  If an athlete is unable to complete a lift at any time during the ladder, they will be out and their score will be the last successful attempt.

Movement Standards:

Ski Erg:  Both feet must remain on the platform during the 30 seconds.  The damper will be pre-set and may not be touched.  

Snatch:  The barbell must start from the ground and in one swift motion be lifted overhead.  While power, squat, or split is acceptable, hang, pause, floating or halting is not permitted.  If the barbell’s vertical trajectory stops at any time, that repetition will not be counted.  The repetition is successful when the athlete is holding the bar over the athlete’s center of mass, hips, knees and arms fully extended.

Team Competition

Rx

30 sec Max Meters Ski Erg

Barbell 1:  185/115

Barbell 2:  195/125

Barbell 3:  205/135

Barbell 4:  215/145

Barbell 5:  225/155

Barbell 6:  235/165

Barbell 7:  245/175 

Barbell 8:  255/185

Barbell 9:  265/195

Barbell 10:  Mystery Bar

Intermediate / Masters

30 sec Max Meters Ski Erg

Barbell 1:  135/85

Barbell 2:  145/95

Barbell 3:  155/105

Barbell 4:  165/115

Barbell 5:  175/125

Barbell 6:  185/135

Barbell 7:  195/145 

Barbell 8:  205/155

Barbell 9:  215/165

Barbell 10:  Mystery Bar

Scaled / Teens

30 sec Max Meters Ski Erg

Barbell 1:  85/55

Barbell 2:  95/65

Barbell 3:  105/75

Barbell 4:  115/85

Barbell 5:  125/95

Barbell 6:  135/105

Barbell 7:  145/115 

Barbell 8:  155/125

Barbell 9:  165/135

Barbell 10:  Mystery Bar

Workout Flow:  This will be a “waterfall” format, where athletes will follow each other through the Snatch Ladder.  Athletes A & B will begin, followed by C & D.  *NOTE:  For CoEd teams, partners will be paired in Male/Female format – each having 10 barbells to work through.  At 3-2-1, Go, Athlete A & B will have a 30 second max meters on the Ski Erg buy-in – each Athlete will have their own Ski Erg (the buy-in will serve as the tiebreaker for the workout).  At the end of the buy-in, the athletes will advance to a recovery mat for a 30 second transition barbell 1.  When it is the athletes turn to enter the snatch ladder they will have 30 seconds total for both athletes to successfully complete one snatch at the loaded barbell weight.  The barbell must be lifted off the ground before the time hits zero for the lift to count.  There will be a 30 second transition between each barbell.  The 10th barbell will be announced at a later date..  If an athlete is unable to complete a lift at any time during the ladder, they will be out and their score will be the last successful attempt.

Movement Standards:

Ski Erg:  Both feet must remain on the platform during the 30 seconds.  The damper will be pre-set and may not be touched.  

Snatch:  The barbell must start from the ground and in one swift motion be lifted overhead.  While power, squat, or split is acceptable, hang, pause, floating or halting is not permitted.  If the barbell’s vertical trajectory stops at any time, that repetition will not be counted.  The repetition is successful when the athlete is holding the bar over the athlete’s center of mass, hips, knees and arms fully extended.