1x [ 1 Squat Snatch + 1 Overhead Squat ], pick load
* Every 1:30 for 7:30.
75% 1RM Snatch
Set is completed by 1 single squat snatch, and at the top of the 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 new athletes or those that may struggle with the overhead mobility of the squat.
Snatch Balance 3×3
80% 1RM Snatch
Lower weight down and perform a few light reps before beginning.
Perform from the Squat Rack
During this time, we want athletes to focus on the proper setup, core engagement, and footwork in the catch position. Take some time and have athletes practice with PVC/Empty barbells.
Beginner athletes should still stay light and work on
Focus on strong and active shoulders while driving out of the squat with a tall/stable mid-line.
Complete as many rounds as possible in 15 mins of:
10 Single Dumbbell Box Step-ups, 50/35 lbs, 20 in
Single Dumbbell Walking Lunge, 50/35 lbs, 50 ft
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
Large Class Target number of Rounds: 6+ Rounds
Large Class Minimum number of Rounds before scaling: 4 Rounds
STIMULUS and GOALS
Stimulus is a moderate effort across the entire AMRAP. Athletes should maintain pacing on box step-ups and v-ups that will allow for consistent effort when moving through the lunge. Many athletes will be tempted into going too hard in early rounds, resulting in early leg fatigue and over-resting.
It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and try to establish a pace within the first two rounds that’s sustainable.