Warmup Skill: Snatch Progressions w/Bar or Dowel– Drills:
- 10 Overhead Squat
- 10 Snatch Balance
- 10 S.O.T.S Press
Must be a “Squat Snatch” unless incapable of overhead squatting then, power snatch is acceptable
Rest as needed between sets, goal is to progress through weight and find a 1 Rep Max. 20 minute time cap.
B. EMOM 10
- ODD = 5 or 6 Power Snatches (95/65#) (ADV=115/75#) Pick weight to go unbroken w/ perfect form!!!
- EVEN = Max Burpees
SCORE= number of total burpees completed in 10 minutes.
C. Cool down
- 5 minutes: walk/ jog /run /bike/ or row
- Then, foam roll/ smash tight muscles