1x [ 3 Snatch Grip Push Press + 1 Overhead Squat ]
1x [ 3 Snatch Grip Push Press + 1 Overhead Squat ]
1x [ 3 Snatch Grip Push Press + 1 Overhead Squat ]
1x [ 3 Snatch Grip Push Press + 1 Overhead Squat ]
* Use the heaviest weight you can for each set. Rest as needed between sets.
Work up to a heavy complex in 10-12 mins.
The snatch push press should be absorbed down and reset before going into the next rep (no touch and go).
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 to squat can be sufficient in teaching mechanics.
Record the heaviest set as your score for load
Work up to a comfortable heavy within 5-6 working sets
Focus on control and a smooth, stable descent.
For 2 cycles:
AMRAP in 6 mins of:
3 Shuttle Runs, 50 ft
10 Pull-ups
3 Shuttle Runs, 50 ft
15 V-ups
* Rest 3 mins between each cycle. For each cycle restart the AMRAP.
Shuttle Runs- 25 feet down + 25 feet back
TARGET SCORE
Target number of reps each set: 100+ reps
Minimum number of reps before scaling: 75 reps
Large Class Target number of Roundst: 5+ rounds (each)
Large Class Minimum number of Rounds before scaling: 3.5 rounds (each)
STIMULUS and GOALS
Stimulus is moderate-high intensity across both AMRAPs with the goal of scoring similar numbers on each workout. Small sets at each movement should allow athletes to move non-stop and stay consistent across.
This workout is scored by reps, and athletes will have two scores. Be mindful of pacing early on and remind athletes to try and repeat or get slightly faster on the second set.
31 Reps per round
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