1x [ 1 Squat Snatch + 1 Overhead Squat ], pick load

Every 1:30 for 7:30.

75% 1RM Snatch

Snatch Balance 3×3 at 80% 1RM

Beginner athletes should still stay light and work on consistency.

Focus on strong and active shoulders while driving out of the squat with a tall/stable mid-line.

3 rounds for time of:

30 Air Squats Walking Lunge, 50 ft

30 Push-ups

Walking Lunge, 50 ft 30

Kettlebell Swings, 53/35 lbs

Stimulus is moderate pacing across rounds. Athletes should aim to score similar times across rounds. Athletes will be tempted to come out hot with big sets in the beginning but should consider total volume across the workout when deciding sizes of sets to avoid burnout.

Push harder than you think on this workout. Test the waters out with the first round and then aim to maintain pace until round 3 when we fly!