1x [ 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats ]

1x [ 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats ]

1x [ 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats ]

1x [ 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats ]

1x [ 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats ]

Building sets (don’t exceed 60% 1RM Snatch)

Athletes will build in weight across sets without going over 60% of their 1rm
Emphasize form and strong hip drive on every rep. Athletes should focus on loading the hips and driving with the legs for both the high pulls and muscle snatch.
Strong and fast turnover for the muscle snatch.
Find that strong and stable position in the overhead squat. Be smooth and donโ€™t rush the reps.
Active shoulders and punch the bar up through the movement.

Complete as many rounds as possible in 7 mins of:

5 Box Jumps, 30/24 in

7 Toes-to-bars

9 Wall Balls, 20/14 lbs

TARGET SCORE
Target number of reps: 7 rounds +
Minimum number of reps before scaling: 5 rounds
Large Class Target number of reps: Same
Large Class Minimum number of reps before scaling: Same

STIMULUS and GOALS
Stimulus is moderate to moderate high intensity throughout the entire workout. Cue athletes to stay focused during high box jumps to avoid missed reps and break up toes to bar as needed to avoid burnout. The legs will get a steady pump from the combo of jumping and squatting. Use the time between stations to get a quick breath and stay aggressive through the sets.