1x [ 2 Squat Snatches + 1 Overhead Squat ], pick load

* Every 1:30 for 7:30.

70% 1RM Snatch

Set is completed by 2 single squat snatches, and at the top of the second snatch, athletes will transition into 1 overhead squat

Focus on consistency in the landing position with a tall, stable torso and active shoulders.

Record your heaviest lift as 1 of your scores for load

BEGINNERS: Athletes can either work up to a comfortable weight or change to power snatch and work on the OVHS later on as homework. Scale to 5×2 Power Snatch for athletes who are new or may struggle with the overhead mobility of the squat.

Panda Pull 3-3-3

* Use the heaviest weight you can for each set.

* Rest as needed between sets.

70-80% 1RM

Lower weight down and perform a few light reps before beginning.

Strong, upright torso, drive the feet through the floor while keeping the lats engaged with shoulders over the bar.

Once the bar clears the knees, the hips stay low while the chest and hips rotate into the “down” position.

Vertical and explosive drive into triple extensions. As the hips extend, the arms should begin to bend into the “high pull”.

As the bar descends up during the high pull, we begin to pull ourselves under only to bail out and stand tall at the end. The bar should only travel to about chin height.

Reset after each lift at the bottom.

Make sure athletes stay within the weight range.

5 rounds, each round for time, of:

60 Double Unders

10 Double Dumbbell Snatches, 50/35 lbs

* Go every 3 mins.

TARGET SCORE
Target time each set: 1:00-1:15
Time cap each set: 1:30

STIMULUS and GOALS
Stimulus is moderate push pace effort across all sets. Take the first set a little light while still aiming to finish in under 90 seconds. Shoulder fatigue will begin to set in from snatches, so athletes should consider this when attempting double unders.

Athletes should focus on taking deep breaths on double unders so that they can immediately begin on snatches. Don’t stand there and look at the dumbbells. Try and get right to work.