“Build before you have to.” – James Clear
Snatch Grip Push Jerk + Overhead Squat + Snatch Balance 1-1-1-1-1
Today’s strength portion has a time component. Athletes will have 10min. to develop a heavy complex…performing a set every 2min.
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
3 rounds for time of:
21 Wall Balls, 20/14 lbs, 10/9 ft
18 Alternating Dumbbell Snatches, 50/35 lbs
15 Box Jumps, 24/20 in
12 Toes-to-bars
WORKOUT BRIEF
DESCRIPTION
Today’s 3-round workout has a nice mix of non-barbell weightlifting and gymnastics
We expect this piece to take between 10-16 minutes to complete
We’ll look to cap the workout at 20 minutes
The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap
This works out to about a little over 6 minute rounds
WALLBALLS
Choose a weight that you could complete for 50+ unbroken reps when fresh
Men throw to 10 feet and Women throw to 9 feet
ALTERNATING DUMBBELL POWER SNATCHES
Let’s choose a weight that can be completed for 30+ reps unbroken when fresh
We’ll alternate arms on every rep
Both heads of the dumbbell should make contact with the floor between the feet
BOX JUMPS
These are standard box jumps, which require full extension at the top of each rep
Jump up to the box for “RX”
We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option
TOES TO BAR
If you have 15+ toes to bar unbroken, let’s complete this station as written
If you’re not there yet, consider reducing reps or choosing another option from “modifications”
MODIFICATIONS
21 WALLBALLS
21 Jumping Air Squats
21 Single Dumbbell Goblet Squats
18 ALTERNATING DUMBBELL POWER SNATCHES
18 Kettlebell Swings
18 Slamballs
15 BOX JUMPS
30 Jumping Lunges
x15 Step Ups
30 Single Dumbbell Reverse Lunges
12 TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
12 Lying Leg Raises
STRATEGY
GENERAL
See if you can complete each set of wallballs, dumbbell snatches, and toes to bar within 2-3 quick sets today
These sets are sustainable across the 3 rounds, keeps your rest time between sets short, and helps you start the next movement quickly
These manageable sets will also allow you to move through the box jumps with a steady intensity
When you know you only have to go complete 4 toes to bar after, you’re going to be able to move through the 15 reps at a faster pace
Choose the break-up options that will keep your rest between sets to under 10 seconds
Wallballs: 12-9 or 7-7-7
Dumbbell Snatches: 9-9 or 6-6-6
Toes to Bar: 6-6 or 4-4-4
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