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

As many reps as possible in 6 mins of:

8/7 Air Bike Calories

2 Burpee Box Jump Overs, 24/20 in

8/7 Air Bike Calories

4 Burpee Box Jump Overs, 24/20 in

8/7 Air Bike Calories

6 Burpee Box Jump Overs, 24/20 in

… Continue adding 2 Burpee Box Jump Over reps each round until time expires.

Rest 4 mins before part 2…

arget Round each set:
Set 1: Through Round of 10 Burpee Box Jump Overs
Set 2: Through Round of 10 Calorie Bike
Minimum Round before scaling:
Set 1: Into Round of 8 Burpee Box Jump Overs
Set 2: Into Round of 6 Calorie Bike

STIMULUS and GOALS
Stimulus is moderate-high intensity. Athletes have to move with purpose with a near non-stop effort. Purposeful breathing and controlling one’s heart rate on the bike are the keys to survival in this one. Adjust burpee reps as needed to allow intended time stimulus.

Athletes will have a long rest; during that time, they need to focus on getting their heart rate back down and not staying stagnant the entire 4:00.

As many reps as possible in 6 mins of:

6 Burpee Box Jump Overs, 24/20 in

2 Air Bike Calories

6 Burpee Box Jump Overs, 24/20 in

4 Air Bike Calories

6 Burpee Box Jump Overs, 24/20 in

6 Air Bike Calories

… Continue adding 2 Air Bike Calorie reps each round until time expires.