For time:

Run, 200 m

10 Squat Snatches, 95/65 lbs

Run, 300 m

6 Squat Snatches, 135/95 lbs

Run, 400 m

2 Squat Snatches, 155/105 lbs

* Rest 3 mins *

2 Squat Snatches, 155/105 lbs

Run, 400 m

6 Squat Snatches, 135/95 lbs

Run, 300 m

10 Squat Snatches, 95/65 lbs

Run, 200 m

TARGET SCORE
Target time each set: 5:30-6:30
Time cap each set: 8 minutes
Large Class Target Time: 14-16 minutes
Large Class Time Cap: 20 minutes

STIMULUS and GOALS
Stimulus is moderate to moderate/high intensity. We climb up the ladder on weights and distance, then turn around and see if we can repeat our efforts. Athletes should select weights that increase in difficulty but are still doable for squat snatches at their current fitness/strength level.

Athletes should always have clips on their bar when lifting and ensure their area is clear of any extra equipment before lifting (to ensure a missed lift wonโ€™t land on anything). Athletes will have two scores today and should aim to finish in roughly the same time frame, with the second workout (descending in weight) possibly being finished slightly faster.

4 rounds for quality of:

10 Weighted Hip Thrusts, pick load

10 Deficit Sumo Dumbbell Deadlifts, pick load

10 Weighted GHD Hip Extensions, pick load

* Rest 3 mins

Weighted Hip Thrusts- moderate
Deficit Sumo Dumbbell Deadlifts- moderate
Weighted GHD Hip Extensions- moderate