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Power Snatch (2 Power Snatch x 3 sets @75% of 1RM Snatch)
Overhead Squat (3 Overhead Squats x 3 sets @70-80% of 1RM Snatch)
* Rest 60-90 seconds between sets *
After the Power Snatches, athletes will transition right into the Overhead Squat. They will use 3 sets of 3 Overhead Squats to work up within the weight ranges (70-80%). Have athletes go from the rig and be sure to lighten the load up for a few practice reps before working up.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
After the Power Snatches, athletes will transition right into the Overhead Squat. They will use 3 sets of 3 Overhead Squats to work up within the weight ranges (70-80%). Have athletes go from the rig and be sure to lighten the load up for a few practice reps before working up.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8 Kettlebell Swings (70/53)
8 Box Jump Overs (24/20)
8 Kettlebell Swings (70/53)
8 Box Jump Overs (24/20)
TARGET SCORE
Target number of Rounds: 6-8 Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
STIMULUS and GOALS
Stimulus is moderate pacing across rounds. Athletes should focus on consistent pacing that can be maintained for each movement across the entirety of the AMRAP.
Target number of Rounds: 6-8 Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
STIMULUS and GOALS
Stimulus is moderate pacing across rounds. Athletes should focus on consistent pacing that can be maintained for each movement across the entirety of the AMRAP.
Tougher than you think with each movement not really allowing much rest. Goal should be to hold a round every 60-90 seconds.
Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for consistency in there land position with proper footwork to where they could transition into a squat if needed.
If Athletes are new or missed, then use a lightweight that feels good and looks good.