Snatch Complex and Tabata

Thursday 19.03.15


A: 1 power snatch + 1 hang snatch + 1 OH squat


– Burpees

– Sit ups

– Air Squats

– Kettlebell Swings (American or Russian)

Coaches notes: If you are doing the CF Open, dial back the Tabata intensity – still move for the entire 20 seconds on, just at a lesser intensity than usual. (eg. 70%). There is no rest between exercises.

Post loads and Tabata scores to comments.

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  • Ray Simonsen says:

    A) 57kg Power snatch, 52kg snatch and OH Squat.
    B.1) 6 Burpees
    B.2) 9 Sit Ups
    B.3) 12 Air Squats
    B.4) 8 American KB swings – 16kg.

  • A: 30kg
    B: 3, 0, 0, 0.
    The pain in my side is still there. I had to walk away from the Tabata, much as I didn’t want to. I’ve been to the doctors and I’ve an ultrasound booked in for tomorrow morning. Feeling so upset as I am really starting to improve. Thanks Coach Craig for understanding.

  • Matt B says:

    Was pretty happy to hit 70kg for the complex. I think k the 20 minutes of kettlebell work helped my OH position .

    Chilled during the tabata and maintained equal sets throughout.

    I’ll be hitting the open workout straight away tomorrow, so I’ll let everyone know how much it sux by lunchtime!

    I’m guessing dead lift / burpee ladder for 15.4

  • TessaW says:

    A: Not a fantastic snatch day. 50kg fine, couldn’t nail the power snatch at 55 today.
    B: Who knows, I did it – just cruised along. Knee was being pretty silly so went to box squats instead of air.

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