1x [ 5 Snatch Push Press + 1 Snatch Balance ], pick load

* Every 2 mins for 10 mins.

Don’t exceed 70% of 1RM Snatch

Athletes will build in weight across sets without going over 70% of their 1rm
Focus on allowing the dip/drive of the push press to provide the majority of the momentum to the bar with the movement finishing with an extension of the arms (rather than relying mainly on arm strength to drive the bar overhead)
Take a deep breath before each movement to brace the mid-line. Reset after each push press.
Athletes should focus on punching into the bar on both the push press/ snatch balance to maintain strong lockout and consistent movement of the feet from the jumping to landing position in the snatch balance.
Fast feet! Keep reminding athletes of speed under the bar.
Active shoulders and punch the bar up through the movement.

For time:

5 Power Cleans, 185/125 lbs

10 Burpee Broad Jumps, 4/3 ft

4 Power Cleans, 185/125 lbs

8 Burpee Broad Jumps, 4/3 ft

3 Power Cleans, 185/125 lbs

6 Burpee Broad Jumps, 4/3 ft

2 Power Cleans, 185/125 lbs

4 Burpee Broad Jumps, 4/3 ft

1 Power Clean, 185/125 lbs

2 Burpee Broad Jumps, 4/3 ft

Stimulus is moderate to moderate-fast pacing as reps descend. Athletes should approach the bar with a purposeful intensity that allows them to begin working directly on the burpees. Reps are descending, which is always mentally easier for athletes. Remind them that they should build in their pace, rather than coming out too fast and slowing down.

Stay close to the bar on the cleans and keep moving on the burpees. We want it to hurt at the end.

Target time: 4-6 minutes
Time cap: 8 minutes