1x [ 1 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 complex in 10-12 minutes.

Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward.

Demo to athletes how to “absorb” the bar into the back rack by dipping as the bar comes back down from the previous push press.

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 for squatting can be sufficient in teaching mechanics. The goal should be to try and increase weight from previous weeks.

5 rounds, each round for time, of:

12 Toes-to-bars

10 Burpee Box Jump Overs, 24/20 in

12 Toes-to-bars

* Go every 4 mins.

Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes
Score = total time of sets combined

Stimulus is moderate-high intensity. Athletes should be mindful of set sizes for potential burnout that can occur on Toes to Bar and should also consider their pacing on Burpee Box Jump Overs to allow a strong effort when moving right back into Toes to Bar. The goal should be to keep consistent or get slightly faster set times as the round progresses.

That said, I want athletes to try to attack each round within their potential limits. Not just for one set, but a reasonable hard effort that can be repeated across all 5 with a “Real Push” on the final set.

Repeat from January 11th, 2022