A) 4 Rounds – 2min of work each round (rest remaining time):
15 Calorie Row
10 Overhead Lunges, with an empty bar
5 Overhead Squats, with an empty bar
B) 3 Rounds with an empty bar:
4 Muscle Snatches
4 Overhead Squats
4 Snatches, from Mid Shin
2 Snatches Every Minute on the Minute x 12
Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 8/14)
If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.
2 Minute AMRAP for 4 Rounds:
2 Burpees Over The Bar
4 Touch and Go Power Snatches, 75#/55#
8 Air Squats
– 2 Minute Rest
Burpees Over the Bar: athletes should be able to perform a burpee and jump over the bar with both feet. If athletes will lose intensity jumping over the bar, scale to good old fashion burpees.
Touch and Go Power Snatch: athletes should be able to complete all 4 repetitions unbroken. Scale load as needed.
Air Squats: athletes should perform all 8 repetitions unbroken and focus on performing quality movements.
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