1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]

1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]

1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]

1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]

1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]

Build to a Heavy Unbroken Complex across 5 working sets.

Work up to a comfortable heavy set.

Bar cannot be dropped until all three reps have been completed. Focus should be on good positioning and sound form rather than going as heavy as possible.

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. Goal should be to try and increase from 2 weeks ago.

Newer Athletes can perform in singles to take some of the tension off and focus on the movement itself.

As many reps as possible in 15 mins of:

5 Toes-to-bars

10 Overhead Squats, 95/65 lbs

50 Double Unders

10 Toes-to-bars

10 Overhead Squats, 95/65 lbs

50 Double Unders

15 Toes-to-bars

10 Overhead Squats, 95/65 lbs

50 Double Unders

… Continue adding 5 Toes-to-bar reps each round until time expires.

TARGET SCORE
Target number of Rounds: Into the round of 25 toes to bar
Minimum number of Rounds before scaling: Into the round of 20 toes to bar.
Large Class Target number of Rounds: 4 rounds each
Large Class Minimum number of Rounds before scaling: 3 rounds each

STIMULUS and GOALS
Stimulus is moderate intensity across the entire metcon. Athletes should apply a steady, consistent effort on the toes to bar that allows them to move directly into the squats and double unders. Going to fast to early will cause athletes to over-rest between sets and rest.

Be steady through those early rounds to prepare for the grind as reps steadily increase on the toes to bar. Ideally, the rest between sets of toes to bar should help keep athletes heart rate at bay so they can get right to work on the barbell.