Pittsburgh FIT

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October 31, 2023

Workout of the Day - Snatches, Cleans and Jerks

🏋️‍♀️ Get Ready to Lift 🏋️

Today, the focus is on two key barbell movements: the Snatch and the Clean and Jerk. It's very rare that we get to do both of these movements in a single workout, and that means you're in for fun! Today's workout is designed for you to maintain a steady pace throughout and to find a sustainable rhythm based on the workout's length, loading, and volume. No need to rush; just keep moving efficiently.

🧛‍♂️ Spooky Mix of Movements 🧛‍♂️

The Warm-Up will prep you for the main event a Halloween Pyramid with rowing on top! We'll spend a lot of time teaching you the Hang Clean and Jerk and the Power Snatch, so you'll be ready to rip out those reps! The key is to keep these movements consistent in speed and technique. Remember, this one's a bit longer, so pace yourself to avoid burning out.

💪 Building Strength and Speed 💪

In the strength and skill section, aim for a moderate pace with your barbell. The goal is to maintain a consistent pace during transitions between movements, but not rush. Quick sets for barbell work and a nonstop rhythm for burpees are the name of the game. Push yourself, especially during the row. Try to go unbroken on Power Snatches if you're feeling up to it. Most athletes aim to finish between 16-18 minutes.

🕰️ Timed for Success 🕰️

We have a lot to cover from reinforcing good movement patterns to prepping for a good old fashioned HIIT chipper, "Witch Way."

PS anyone who does this workout IN COSTUME gets bonus points forever :)

‍

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