3 Squat Snatches, pick load

* Every 1 min for 10 mins.

60-70% 1RM Snatch

Complete 3 reps every minute for 10 minutes. Reps are performed in singles to insure proper form.

If athletes miss a rep due to rushing the lift or getting lazy, then
if time permits, they may finish before the next minute. If this pattern continues, be sure to have the athletes scale the weight down where lifts are more comfortable.

Athletes may build within the percentage range or stay the same across.

For time:

21 Burpees

42 Wall Balls, 20/14 lbs

15 Burpees

30 Wall Balls, 20/14 lbs

9 Burpees

18 Wall Balls, 20/14 lbs

Target time: 7-8 minutes
Time cap: 13 minutes
Large Class Target Time: 9-11 minutes
Large Class Time Cap: 14 minutes

Stimulus is moderate intensity across entire workout. Athletes should be strategic in pacing the burpees to avoid burning out. We want to encourage athletes to attempt larger sets than they would normally.

Athletes need to focus on utilizing a strong and aggressive hip drive through the wall balls/burpees to help keep their shoulders from blowing up.