1x [ 3 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 minutes.
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.
4 rounds, each round for time, of:
20/16 Assault Bike Calories
20 Wall Balls, 20/14 lbs
Plate Overhead Walking Lunge, 45/25 lbs, 50 ft
Assault Bike Calories / 16/13 Echo Bike Calories
Every 5 min start a new set
Rest remaining time
STIMULUS and GOALS
Stimulus is the moderate intensity with constant movement from station to station. Athletes should expect to complete each movement in around a minute or less. Weights selected should allow for all movements to be down in quality, unbroken sets. Make sure to adjust, so athletes get at least 1:00 + of rest each set.
You have to accept your legs are going to hurt. Push the pace, recover, and try to repeat for consistent set times. The rest isn’t going to be long, so ensure athletes stay moving and shake their legs out.