1x [ 1 Snatch Push Press + 1 Snatch Balance ]

1x [ 1 Snatch Push Press + 1 Snatch Balance ]

1x [ 1 Snatch Push Press + 1 Snatch Balance ]

1x [ 1 Snatch Push Press + 1 Snatch Balance ]

1x [ 1 Snatch Push Press + 1 Snatch Balance ]

Use the heaviest weight you can for each set. Rest as needed between sets.

Perform from the Squat Rack
During this time we want athletes to establish a proper set up, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbell.
Advance athletes are working up to a moderate-heavy weight in 5 working sets (not counting warm-up sets).
Focus on pausing in the catch (bottom of the overhead squat) and strong, active shoulders while driving out of the squat with a tall/stable mid-line.
Record your 5 working sets.

For time:

50 Bar Facing Burpees

50 Thrusters, 95/65 lbs

Rest 5 mins before part 2…

Row 1000 m

This is an all out effort for time.

STIMULUS and GOALS
The stimulus for today’s workout is moderate, steady pacing through the burpees into purposeful and strategic reps on thrusters to maximize efficiency. Once the grunt work is complete, athletes will rest well and prepare for a Max Effort 1000m Row.

Two different types of stimulus today, and itโ€™s important that athletes push on the first workout, but not to an all-out effort that completely wipes them out for the row. Save a little in the tank.