Saturday – December 08, 2018 – 181208
Context: Practice – Using the hook grip for snatches
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: none
Super Set: none
Metabolic Conditioning: “Duel at Dawn“
AMReps as possible in 12 minutes, 1 min rest, 12 min, count wall ball (only)
10 round trip sled pushes 20′ -alternate with opponent- (Health: +0lb, Athletic: +50lb*, Performance: +90lb)
Then with partner/opponent:
One person does snatches while other person does wall balls
- 12 hang power snatch (Health: 35lb, Athletic: 65lb*, Performance: 95lb)
- Max wall balls (Health:10 lb /8 ft, Athletic: 14 lb /9 ft, Performance: 20 lb /10 ft)
At minute 12, rest 1 minute (for everyone), then start the whole thing over again.
NOTES: Immediately after sled pushes, the person who finished the last sled push gets to pick to start on wall ball or snatches. As soon as the person finishes the snatches, their ‘opponent’ must stop doing wall ball. The person who was snatching can start their set of wall ball (trying to get as many as they can before the other person finishes their set of snatches), and so on.
*Women’s “Performance” weights and reps (Rx)
INDY VERSION: 5 round trip sled pushes, then 12 snatches, 15 wall ball, in 11 min, 2 min rest, repeat
Scaling Guide: 100-200 wall ball. Scale Up: +90/+180lb sled, 85/135lb snatches.
Compare to: TEAM or INDY (last done June 16, 2018)
Coaching Tips: Remember that this is a ‘dueling’ workout so you want to pace with strategy in mind. Avoid doing huge sets of wall ball that will make you too tired to finish the snatches in a decent amount of time (giving your partner extra time for wall balls). Pay attention to the clock and do your best to finish on wall ball. If you end up going to the snatch bar with 30 or so seconds left, think about skipping the snatches (unless you think you can finish them and get back to wall ball).
Optional ‘Cash Out’ or Hypertrophy: 5 rounds of Cindy OR 3 sets of 12 single arm ring row in a super set with 12 box step ups.
“By the Numbers” Book References: Snatch p. 447, Wall ball p. 430