Firebird

RX’D EVENT 5

Speed Snatch Ladder for time

LADDER #1 - ALL Teams

- 15 snatches

LADDER #2 - Top 12 Teams

- 10 snatches

LADDER #3 - Top 6 Teams

- 5 snatches

Description:

This workout is performed in male pairs and female pairs. The lane will be divided into 4 quadrants where a designated number of full snatches will be completed first by males then by females.

This workout begins with male pairs behind the finish line, female pairs under the rig at opposite end of lane. At the call of “3, 2, 1, GO…” the male pairs will advance to loaded bar.

LADDER #1 - The male pairs will proceed to complete 3 full snatches in quadrant 1 shared in any way. Bar will be rolled forward to quadrant 2 where 3 more full snatches will be completed shared in any way. After completing the 3 full snatches in quadrant 3, they will roll the bar BACK towards the finish line for 2 more quadrants of 3 full snatches, totalling 5 quadrants and 15 full snatches. Once the male pair complete the 15 snatches, the female pair begins completing their 15 full snatches in the same flow as male pair. ***Both athletes remain behind the bar and complete each snatch facing the direction they are moving.

Female pair must cross finish line to stop clock. (finish line is where male pair starts the workout)

LADDER #2 - Exact flow of LADDER #1 will be repeated with increased load.

LADDER #3 - Exact flow of LADDER #1 will be repeated with increased load.

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Time Cap: 4 minutes per Ladder

***NOTE - video demonstrates event FLOW only.

***For details on standards, weights, etc, see Workout DESCRIPTION & Movement STANDARDS below.

***All ladders have same flow.

 
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Snatch

  • LADDER #1
  • 5 quadrants x 3 reps - 105/155#
  • LADDER #2 (top 12)
  • 5 quadrants x 2 reps - 125/185#
  • LADDER #3 (top 6)
  • 5 quadrants x 1 rep - 155/225#

Snatch

  • Full depth squat must be acheived on each rep.
  • Full lockout at top with control clearly shown.
  • Bar may be carried or rolled into next quadrant but MAY NOT be thrown.
  • Bar must be lowered infront of the athlete on each successful rep.
 

Scoring:

Time to complete all reps OR reps completed at time cap. To advance to the next ladder, only scores from this event will be used.

NOTE: to determine the overall standings and the podium spots, the scores from this event will be entered into the overall rankings of the entire competition.

Time Cap: 4 minutes per ladder