Saturday – May 5, 2018 – 180505
Context: Practice – Scaling best practices (front squats instead of OHS, etc.)
Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat
Skill Practice Warm Up: Spend 8 minutes working on rope climbs (legs, legless, weighted, upside down, etc.) or rope climb progressions.
Super Set: none
Metabolic Conditioning: “Kodiak”
For time. 2 rounds
10 hang power snatches (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs)
15 overhead squats (Health: Font squat, Athletic/Performance: same as above)
20 power clean and jerks (same as above)
2 minutes rest
Record total time (including the rest)
*Women’s “As Prescribed” weights and reps (Rx)
Team Version: 20/30/40/40 reps, one person working at a time, no rest interval.
Scaling Guide: 11 – 18 minutes, about 6 minutes per round (not including the rest). Scale Up: 135/85lb barbell.
Compare to: January 3, 2018
Coaching Tips: Most people will be limited by the snatches and overhead squats. If mobility is the main factor holding you back, do hang power cleans and front squats (at a heavier load). Pace the first round on the barbell so that you can fly on the burpees. The second round will be much more challenging than the first. Make sure you break it up so that you maintain good form!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Rope climb p. 461, Snatch p. 447, Overhead Squat p. 300