A. GENERAL (4:00)2 rounds:30 Row/Bike/Ski or Burpees6 Muscle Snatch, Empty bar10 Scorpions
B. MOBILITY / ACTIVATION (2:00)Lat Stretch on barbell or on rig45-60 sec / side
C1. SPECIFIC (12:00)Snatch Drills: Focus on Bar path & Second Pull5-7 reps at each drill- Snatch hang above the knee to power position (scoops)- Snatch First pulls (without the pause) - Snatch Tempo First pull into vertical jump- Tempo Snatch (tempo on the first pull)---Ramp up to Workout weight
C2. SPECIFIC (5:00)Overhead Squat- Strip Snatch bar to lighter weight 2 x 3 overhead squat to ramp up to workout weight---Wall Balls Grab workout weight2 x 4 Wall Balls, focus on good catch
Without the Pause!
Score: WeightTC: 8 minutesKG: N/A
Scaling OptionsBeginner1-2 Reps @ technical load
IntermediateAs written
6 rounds for time3 Overhead Squats @ 135/959 Wall Balls @ Heavy Or as high as possible12 Calories on Machine
RX+ 155/105
Score: TimeTC: 10 minutesKG: 60/43 (BB), 13/9
Scaling OptionsBeginner3 Overhead Squats @ Moderate6 Wall balls @ 14/10 lbs, as high as possible9 Calories on Machine
Intermediate3 Overhead Squats @ 115/759 Wall Balls @ 20/14 lbs (Or as high as possible)12 Calories on Machine
Low hang snatch high pull5 x 3 @ 75%
Olympic Lifting Accessory