Power Snatch : 1-1-1, rest 1:30

85-90% 1RM Snatch

After athletes warm up, they will perform 3 sets of 1 power snatch. Set up is vital, focusing on good quality reps that mirror each other.
Athletes should aim for consistency in their land position with proper footwork to transition into a squat if needed.
If athletes are new or have missed classes, then instruct them to use a lightweight that feels and looks good.
Record each set as 1 of your scores for load
Athletes can stay at 85% for all 3 sets or increase weight.

Overhead Squat 3×3, rest 1:30

90% 1RM Snatch

After the Power Snatches, athletes will transition right into the Overhead Squat. They will perform 3 sets of 3 Overhead Squats at 90% of 1RM Snatch. Have athletes go from the rig and be sure to lighten the load up for a few practice reps before working up.
If athletes are new or have missed classes, instruct them to use a lightweight that feels and looks good.
Record each set as 1 of your scores for load
The focus should be on a strong lockout and stable core position at the top and through the squat. Show athletes how to take a stomach breath before every rep.
This is heavy. Make sure athletes get stability overhead before descending into the squat.

For time:

60 Wall Balls, 20/14 lbs

30 Power Cleans, 135/95 lbs

60 Wall Balls, 20/14 lbs

Stimulus is moderate pacing across the entire workout. Athletes should treat this workout as a chipper and plan out strategic sets to maximize efficiency and avoid burnout.

Start off smooth and steady on the first set of wall balls. Control your breathing and think consistent tempo pace through the cleans while saving the mental grind through the final set of wall balls.