Intermediate "Snatch Transfer" Workout

As promised here is a slightly more difficult routine using my combination of "Snatch Transfers". There are 4 snatches and 4 transfer swings every 15 seconds. 8 of each in 30 sec, 12 of each in 45 sec. and 16 of each in 1 min.

The beginners workout starts with 30 second intervals, increases to 45 sec and then to 1 min. The first workout is equal work to rest, the second is less rest by only timing each rest period for 30 sec regarless of workset length.

In this Intermediate workout the first workset is only 15 sec. However every rest period is also only 15 sec as the worksets increase 15 sec each until a 1 min set is achieved. In this video I demonstrate an uphill/downhill ladder combination. It can be done in all uphill rotations, or all downhill rotations.



4 sn tr, 15 /15
8 sn tr, 30/15
12 sn tr, 45/15
16 sn tr, 1 min/15
12 s tr, 45/15
8 sn tr, 30/15
4 sn tr, 15/15

5 min 45 sec. 64 snatches, 64 swings

x 5 = 28.5 min., 35 sets, 320 snatches, 320 swings

Here's another version using an uphill ladder:

4 sn tr x 4 sets (15/15 x 4 = 2.5 min)
8 sn tr x 4 sets (30/15 x 4 = 3 min)
12 sn tr x 4 sets (45/15 x 4 = 4 min)
16 sn tr x 4 sets (1 min./15 = 6 min)

repeat

31 min. 32 sets, 320 snatches, 320 swings

Although the two workouts have the same number of snatches and swings the second has more one minute long sets.

Enjoy....oh and practice because the Advanced version is next!