Every 1 min for 10 mins:
1 Snatch Deadlift + 1 Hang High Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
As many reps as possible in 9 mins of:
3 Squat Snatches, 95/65 lbs
3 Toes-to-bars
6 Squat Snatches, 95/65 lbs
6 Toes-to-bars
9 Squat Snatches, 95/65 lbs
9 Toes-to-bars
… Continue adding 3 reps each round to each movement until time expires.
WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION
The first part of our workout today will prime us for the squat snatches in the conditioning piece
We’ll complete this 5 rep complex on the minute for 10 minutes
Choose a light weight across the board that allows for excellent technique
Click Here to see a demo of this complex
Following our technique complex is a ascending ladder couplet of squat snatches and toes to bar
We’ll score total reps of this workout over the 9 minutes
Use the following cheat sheet for scoring:
Finish 3’s: 6
Finish 6’s: 18
Finish 9’s: 36
Finish 12’s: 60
Finish 15’s: 90
Finish 18’s: 126
Finish 21’s: 168
SQUAT SNATCHES
Choose a lighter weight that you can complete as quick singles to quick sets of 3
TOES TO BAR
Since we climb by 3 reps today, let’s modify the variation instead of the rep number to keep things simple
If you have 12-15 toes to bar unbroken, let’s complete toes to bar
If you’re not there yet, consider scaling the range of motion
STRATEGY + WOD
GENERAL
The single digit rounds that you can see in the workout description essentially serve as the buy-in for the larger, double digit rounds
As we climb in reps, unbroken sets without a ton of rest will be challenging
For that reason, let’s come into this workout with a “chip away” mentality
Every set is divisible by 3, so naturally, quick sets of 3 can be a simple plan as these rounds get bigger
If there is one movement to break more, it’s the squat snatch
The bar comes back down to the ground anyways, so quick singles there aren’t a bad idea, as long as the hands are back on the bar fairly quickly
If the toes to bar end up falling apart, quick singles aren’t a bad idea either!
At the end of the day, do what you have to do to keep moving
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