"Big Business"
[TEAMS OF 3]
For Time:
60 Power Snatches, 50 Box Jump Overs
60 Clean & Jerks, 50 Box Jump Overs
45 Power Snatches, 50 Box Jump Overs
45 Clean & Jerks, 50 Box Jump Overs
30 Power Snatches, 50 Box Jump Overs
30 Clean & Jerks, 50 Box Jump Overs
Time Cap: 35 Minutes
60's: (95/65)
45's: (115/85)
30's: (135/95)
Box: (24"/20")
KG |
60's: (43/29)
45's: (52/38)
30's: (61/43)
For Time:
20 Power Snatches, 15 Burpee Box Jump Overs
20 Clean & Jerks, 15 Box Jump Overs
…Rest 2:00
15 Power Snatches, 15 Burpee Box Jump Overs
15 Clean & Jerks, 15 Box Jump Overs
…Rest 2:00
10 Power Snatches, 15 Burpee Box Jump Overs
10 Clean & Jerks, 15 Box Jump Overs
RD 1 | 115/75
RD 2 | 135/95
RD 3 | 155/105
Time Cap: 35 Minutes
This triplet packs a punch with a whole lot of explosive movements back to back to back. While the reps decrease and the weight increases. Athletes that are confident in their barbell cycling may choose to hang on and push their pace with the bar, while recovering a little bit during their box jump overs. If we are not confident in our cycling we may choose smooth and consistent smaller sets and a recovery pace as well on the box jump overs.
Time to complete work.
Power Snatches | Rounds 1 and 2, the barbell should be a weight you could cycle for 5-10 reps unbroken when fresh, and hold small sets during this workout. Round 3 may be in fast singles.
Clean & Jerks | Rounds 1 and 2, the barbell should be a weight you could cycle for 8-12 reps unbroken when fresh, and hold small sets during this workout. Round 3 may be in fast singles.
Box Jump Overs | Smooth and consistent working pace for all rounds.
Elbows beat the feet
In our power cleans we want the simple focus for our athletes to be extremely fast, aggressive elbows. You can cue them to have their elbows beat their feet when they receive their power clean.
Power Snatch
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Clean and Jerk
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing
Box Jump
Reduce Reps
Reduce Box Height
Box Step-Overs
Box Jumps
A conservative pace during the bigger sets with the lighter weights may help us maintain a little more intensity and limit our rest between reps once we get into the later rounds with a heavier weight that's moving in singles, versus in sets.
Whiteboard Brief
General Flow :20 each
CT Barbell Flow :15 - :20
Power Snatch | tell, show, do, check
Feet hip width apart
Hands wide with full grip on the bar (wide enough to do a pass through without bending elbows)
Bar in contact with shins
Shoulders slightly over the bar
Eyes on the horizon
Focus on speed through the middle
Focus on timing of the shrug
Focus on bar close
Focus on footwork and the elbows beating the feet.
Focus on footwork and the elbows beating the feet.
Clean & Jerk | tell, show, do, check
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Hips down
Shoulders slightly over the bar
Focus on timing of hips open then elbows high and outside
Focus on the one focus on fast elbows
Focus on fast footwork while maintaining while elbows
Focus on fast elbows
Focus on pressing from shoulder shelf position
Focus on pressing from the shoulder shelf position
Focus on fully jumping before pressing and landing
Focus on fast elbows and rack position
Focus on fast elbows and rack position
Focus on fast elbows and rack position
Practice Round
At Weight 1:
3 Power Snatch
3 Clean & Jerk
3 Box Jump Over
At Weight 2:
2 Power Snatch
2 Clean & Jerk
3 Box Jump Over
At Weight 3:
1 Power Snatch
1 Clean & Jerk
3 Box Jump Over
Look For
Elbows beating the feet. Cue athletes to punch hard & fast so that when their feet land, their elbows are already “stacked” or locked out. Cue athletes to keep the bar close to their body.
Quick turnover. Cue athletes on the clean to have a quick elbow turnover: Athletes should rapidly rotate their elbows around and under the bar to catch it on the shoulders.
Lockout overhead. Check that athletes lock out their arms with the bar directly over their shoulders.
Post Workout Clean Up & Chat (60-60)
For Time:
3 Rounds of
20 DB Power Snatches, 15 Devil press
20 DB Clean & Jerks, 15 Burpees
Rest 2:00 between rounds
“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
3 Sets
12 Ring or bar dips
12 Bent over barbell row
