1x [ 3 Squat Snatches + 5 Overhead Squats ], pick load

* Every 3 mins for 15 mins.

Touch and Go.

Build in weight, don’t exceed 65% of Snatch 1RM.

Athletes will build in weight across sets without going over 65% of their 1rm.
Cue athletes to fully extend their legs before dropping under. Once full extension has been reached, athletes should aggressively pull themselves under the bar.
When receiving the bar, athletes should “punch” into the bar and avoid standing too quickly before they have established a solid receive.
Athletes will begin overhead squats from lockout of 3rd squat snatch.
Athletes should focus on keeping arms actively pressing into the bar to keep the bar in a stable, mid-foot oriented position throughout the lift.
Breathing in at the top of the movement and breathing out coming out of the squat will assist in stability and core engagement.

Complete as many rounds as possible in 8 mins of:

300 Double Unders

Dumbbell Farmers Lunge, 50/35 lbs, 50 ft

Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, L 25 ft/R 25 ft

Target number of Rounds: 1 Round + 100 Double Unders
Minimum number of Rounds before scaling: 1 Round

Stimulus is moderate-high intensity while having to attack the jump rope and grind through various versions of lunge walking. Be strategic through the double unders so you have enough juice in the tank for 150ft of pure leg drive.

Challenge athletes to really push themselves here to get through a full round. If completed and time is left on the clock, then it’s back to the jump rope.