My coaches gave to me: ISABEL!
30 Snatches 135/95#
Isabel, despite it including a technical and highly-skilled Olympic lift, is a conditioning workout. It is meant to be fast and completed within minutes.
Use a moderate to fast pace on the first 10-20 reps, then sprint through the last 10.
Any style of snatch is acceptable (power, squat, split, etc).
Rx: If you can comfortably snatch 135# (men) or 95# (women) on any given day, then this is all you today! Keep it sharp, keep it tidy (not sloppy!). Find your footing and maintain your balance. Show us some TEXTBOOK snatches!
Scaled: MOST people in the gym will (and should) choose to SCALE the weight on this one. When scaling, keep in mind you want efficient, not sketchy, movement and to make it under a 10:00 minute time cap. Keep your feet planted on the ground and work on that overhead balance and stability.
Pay special attention to your coaches’ advice, tips, and any individual notes!
Some ideas for scaled down weights include, but are not limited to:
Men: 115 lb, Women: 75 lb
Men: 75 lb, Women: 55 lb
Men: 45 lb, Women: 35 lb
If you have a shoulder injury or issue preventing you from snatching with confidence, discuss options with your coach for a substitution that will get you the same stimulus.