Peacemaker

Friday – May 18, 2018 – 180518
Context: Practice – The difference between snatching for metcons and snatching for load
Dynamic Warm Up Option: 400m run with med ball, then 3 sets of 5 ring rows, 10 push ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug extensions (each side) – deadbug video: LINK
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90% effort) pause power snatch (pause 3 seconds at or below the knee) plus overhead squat OR perform 2 reps of a pause power snatch plus overhead squat each minute on the minute for 6 minutes (50-60%).
Strength: none
Super Set: none
Metabolic Conditioning: “Peacemaker“
For time, 6 rounds
3 pistols per leg* (Health: single leg box squat)
6 power snatches (Health: 35 hang muscle snatch, Athletic: 75lb*, Performance: 115lb)
12 ring push-ups
24 double unders
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 18 minutes, about 2.5 minutes per round. Scale Up: 26/35lb weighted pistols, 85/135lb snatches, and 20’ handstand walk instead of bear crawl
Compare to: NEW WORKOUT!
Coaching Tips: Select a ‘pistol’ option that is challenging because of the small number of reps, but make sure each rep is legit. Try to do the power snatches unbroken for as many sets as possible. Consider using a narrower grip and using a bit of a ‘press out’. Break up the ring push-ups early because these get hard fast. Go fast on the double unders, but take your time on the bear crawls so that you can go right into the next round with minimal rest. Don’t go crazy with the chalk and leave hand prints all over the gym!
Optional ‘Cash Out’ or Hypertrophy: 4 minute max cal row or airdyne/assault bike OR 3 sets of 15 db curls in a super set with 15 loaded hip extensions
“By the Numbers” Book References: Pistol p. 453, Snatch p. 447, Ring push-up p. 308, Double unders p. 213