1x [ 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ], pick load

* Every 1:30 for 7:30.

65% 1RM Snatch

Athletes will have to deadlift the weight up and then descend down to the high hang before beginning.

Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the snatch is completed

Cueing athletes to breathe with each movement will help keep them as organized/strong as possible across their attempts

Smooth pull and fast hips with a solid receiving position should be the focus of this strength session. – We want athletes to lift heavier but not at the expense of losing form.

Make sure athletes understand how to absorb the bar down and reset before going into the next lift. No touch and go reps and make sure to reset the feet back to the jumping position at the top of each lift.

Overhead Squat 3×3

* Use the same weight for each set. Rest as needed between sets.

75% 1RM Snatch

After the snatch, take the weight down for a few warm-up reps before going into your 3×3.

Push press or Push jerk the weight overhead (if performed from the rack)

Arms should be actively pressing into the bar to keep the bar in a stable, mid-foot-oriented position throughout the lift.

Breathing in at the top of the movement and breathing out from the squat will assist in stability and core engagement

Eyes should be fixated forward the whole time.

In 5 mins, for max distance of:

200 Double Unders

max distance in remaining time:

Single Arm Dumbbell Overhead Walking Lunges, 35/25 lbs

— Rest 2 mins —

In 5 mins, for max reps of:

Single Arm Dumbbell Overhead Walking Lunge, 35/25 lbs, 200 ft

max reps in remaining time:

Double Unders

TARGET SCORE
Target number of Double Unders: 150+ reps

Minimum number of reps before scaling: 75 reps

Target Distance: 150ft +

Minimum Distance before scaling: 75ft

STIMULUS and GOALS
Stimulus for today’s workout is a challenging pace into a steady grind. We want athletes to be aggressive here and try to push for unbroken sets as much as they can! It will be over before they know it, so don’t slack!

This is all upper body endurance today (with a bit of heart rate)! Athletes’ shoulders should be warm after the strength, so try to keep a great position on each movement to maximize efficiency and progress effectively throughout.