1x [ 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ]
* Use the heaviest weight you can for each set. Rest as needed between sets.
Athletes will have about 12min. to complete. Scale to front squat and squat clean, if needed. Or, simply take 2-3 reps to work on improving the overhead squat position.
Complete as many rounds as possible in 20 mins of:
Run, 200 m
10 Air Bike Calories
5 Power Snatches, 155/105 lbs
5 Overhead Squats, 155/105 lbs
Air Bike / Row / Ski Erg – Athletes / teams may choose any machine.
Complete in teams of 2.
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Intended Stimulus
✔ 5-9 rounds.
✔ Each round in ~4:00 or less.
✔ Moderate loading.
✔ Push the pace on the run.
Movement Scaling Options
Run | Distance, substitutions
Bike, row, ski | Calories
Power snatches | Load, hang power snatches, dumbbell options
Overhead squats | Load, range of motion, front squats
Stretching & Campfire
Accumulate:
1:00 banded shoulder stretch/arm
“There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.”
— Mister Rogers
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