1x [ 1 Snatch Push Press + 1 Overhead Squat ]
* Use the heaviest weight you can for each set. Rest as needed between sets.
Work up to a heavy in 10-12 mins.
Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward.
Make sure athletes don’t add weight if it does not look good or feel good. For beginners, have them stay light and work form. Using a med ball or box as a target for squating can be sufficient in teaching mechanics. The goal should be to try and increase weight from previous weeks.
For time:
5 Pull-ups
5 GHD Sit-ups
2 Wall Walks
10 Pull-ups
10 GHD Sit-ups
2 Wall Walks
15 Pull-ups
15 GHD Sit-ups
2 Wall Walks
20 Pull-ups
20 GHD Sit-ups
2 Wall Walks
15 Pull-ups
15 GHD Sit-ups
2 Wall Walks
10 Pull-ups
10 GHD Sit-ups
2 Wall Walks
5 Pull-ups
5 GHD Sit-ups
2 Wall Walks
STIMULUS and GOALS
Stimulus is moderate intensity across the entire workout. All three movements have a large potential for burnout if athletes attempt to go too quickly. Athletes should keep a measured pace on all movements as reps ascend, and when descending, they can start to push the pace (if they wish).
It’s not won in the first half, but on the back end. Stay consistent and keep moving.
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