Context: Mental Toughness
Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower.
Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase weight with each set to max)
Super Set: None.
Metabolic Conditioning: “Goose“
21 power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes. Scale Up: 135/85lb bar
Coaching Tips: Have a plan to break up the first set of snatches into equal chunks. After the first set of burpees, see how the second set of snatches feels. If you have more gas in the tank, start pushing the pace here then cruise the 15 burpees. Pour it on for the last set of 9 snatches and the last set of burpees. Avoid using a muscle snatch with press out and use a legit power snatch. The shoulders are going to get overloaded with that combined with the burpees.
‘Cash Out’: 15 wall ball, 30 cal row, 2 rounds