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Snatch Push Press + Snatch Balance (10 sets of 1)
Metcon (Time)
The Penguin
AMRAP 3 Minutes
3 Wall Walks
12 Toes to Bar
Power Cleans 185/125
-Rest 1 Minute between sets-
*Complete sets until you get to 50 Cleans combined
TARGET SCORE
Target number of Reps each set: 10+ Sandbag Cleans
Minimum number of reps before scaling: 8
STIMULUS and GOALS
Stimulus is moderate pacing across the 3 minutes. Whatever time is left in the 3 minutes, athletes will chip away from the reps of cleans. Once the clock strikes 3 minutes, athletes must stop, write down their reps complete, rest 1 minute, and repeat until 50 reps (total) are completed. This workout is scored by total time, including rest.
Target number of Reps each set: 10+ Sandbag Cleans
Minimum number of reps before scaling: 8
STIMULUS and GOALS
Stimulus is moderate pacing across the 3 minutes. Whatever time is left in the 3 minutes, athletes will chip away from the reps of cleans. Once the clock strikes 3 minutes, athletes must stop, write down their reps complete, rest 1 minute, and repeat until 50 reps (total) are completed. This workout is scored by total time, including rest.
Goal should be to have at least 1 minute remaining to work on the cleans on each amrap.
Advanced athletes should substitute a 50ft Handstand Walk instead of wall walks and up the Toes to Bar to 15 rep. if they are feeling froggy.
– Stay light and focus on form
Perform from the Squat Rack
During this time we want athletes to establish a proper set up, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbell.
Advance athletes can add weight but stay light (No Maxing)
Focus on pausing in the catch (bottom of overhead squat), strong and active shoulders while driving out of the squat with a tall/stable mid-line.