90 snatches

I haven’t done that many snatches since high school.

I worked out after teaching the 11:45 session. The weather has turned somewhat cooler, so it was nice running outside. Who am I kidding — it’s always nice running outside!

Strength/Conditioning
EMOTM for 10 minutes
E 30 seconds  for 10 minutes 
— 1 snatch
— 1 power snatch
— 1 hang power snatch

Rest 3 minutes

12-min AMRAP
— 5 power snatches
— Run 200m with plate held overhead

You may use only 1 barbell, and the bar must start from the floor. Have all necessary plates (both rubber and metal) nearby.

While you don’t have to keep elbows locked out for plate run, you may not rest the plate on your head.

In addition, immediately after finishing AMRAP, complete 5 burpees for each time you rested while running (i.e., stopped or walked), didn’t hold the plate overhead, placed the plate down, etc. In other words, complete 5 burpees for each time you broke form.

I started light, worked on form, and truly enjoyed this. I eventually worked up to last 2 sets @ 80#, and didn’t have any failed reps. That’s 60 snatches, yo.

It took every ounce of resolve to rest 3 minutes before beginning the AMRAP.

I used a 25# plate, and it was tough — as I knew it would be. Although I allowed athletes to not keep plate locked out overhead, I held myself to that standard; thus, when I didn’t keep my elbows locked I’d stop, rest a moment, then lock out the plate overhead and run.

Twenty-five pounds began to feel like 50, then 75, and then 100.

I completed 5 rounds + 5 snatches.

I broke form 6 to 7 times. I really can’t recall the exact number, so I completed 35 burpees immediately after finishing the workout.

Punishment? Not at all.