A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat with an empty barbell
10 DB Power Snatch 30lb/20lb
Muscle Snatch with Empty Bar Below Knee
Overhead Squat, with Empty Bar
Every Minute on the Minute x 18 Minutes Perform:
1 Squat Snatch
Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.
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. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.
Every 2 Minutes for 8 Rounds:
10 Power Snatches, 75#.55#
10 Burpees over the bar.
Power Snatches: you should be able to complete all 10 repetitions in 2 sets or less, scale lod if needed.
Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.