1x [ 2 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 mins.

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 to squat can be sufficient in teaching mechanics. Goal should be to try and increase weight from 2 weeks ago.

* 0:00-7:00

3 rounds for time of:

10 Front Squats, 95/65 lbs

10 Toes-to-bars

10 Burpee Over Bars

* On the 7:00

For time:

30 Burpee Over Bars

30 Toes-to-bars

30 Front Squats, 95/65 lbs

Stimulus is moderate intensity across rounds. Athletes will push slightly harder in the 3 round AMRAP due to smaller sets and lower risk for burnout. Athletes will pull back to a chipper style pace for the “For Time” metcon to consistently work off reps without burning out.

The goal is to see if athletes can score similar times on the 2 workouts. Transitions need to be aggressive, and breaks can not be overdone.