2024-04-27

Mindset

It's All A Game

"Big Business"35 min

For Time:
20 Power Snatches, 15 Box Jump Overs
20 Clean & Jerks, 15 Box Jump Overs
15 Power Snatches, 15 Box Jump Overs
15 Clean & Jerks, 15 Box Jump Overs
10 Power Snatches, 15 Box Jump Overs
10 Clean & Jerks, 15 Box Jump Overs

20's: 95 / 65 lb
15's: 115 / 85 lb
10's: 135 / 95 lb
Box: (24"/20")

Time Cap: 25 Minutes

* SEE WARM UP SECTION FOR TEAM VERSION

Stimulus

Overview: 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, your fatigue is also increasing, how you start this workout will most likely determine how you finish. Are you burning it in to the end or are you picking up the intensity as you go by keeping it a little conservative to start?
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.
Score: Time to complete work.

Strategy

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.
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.

Substitutions

POWER SNATCHES

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 OVERS

Reduce Reps
Reduce Box Height
Box Step-Overs
Box Jumps

Movement prep

3 Rounds [Building In Weight]:
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

[TEAMS OF 3 VERSION]
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")

* One partner works at a time