Jan. 5, 2022

Weightlifting

1x [ 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats ], pick load

Every 2 mins for 12 mins.

Start at 60% 1RM snatch and increase by feel today.

Today we are utilizing a complex that will challenge the key points of performance in the snatch. With the power snatch we are looking for an aggressive extension. For the hang squat snatch, we want to focus on the connection and speed under the bar into the catch, and for the overhead squat we want to focus on midline stability and overhead engagement.

"Guile"

Complete as many rounds as possible in 12 mins of:

9 Power Snatches, 95/65 lbs

6 Bar Facing Burpees

9 Overhead Squats, 95/65 lbs

6 Bar Facing Burpees

Goal: 5 rounds +/- 5-10 reps

Today, the focus is on barbell conditioning and this one will definitely challenge pacing. Because the time domain is just a little longer here than we would like it to be, you will need to work on pacing from the beginning. We are looking for each round to take around 2 mins, and adding in transitions we are looking for around 5 rounds.

L2: 75/55

L1:

*Hang Power Snatches 45/35 lbs

*Overhead Squats or Overhead Lunges 45/35 lbs

Limited Equipment Variation:

AMRAP in 12 mins of:

12 Alternating Dumbbell Power Snatches

6 Burpees

6 L/6 R Single Arm Dumbbell Overhead Squats

6 Burpees

Bodyweight Variation:

AMRAP in 12 mins of:

12 Jumping Lunges

6 Bar Facing Burpees

12 Air Squats

6 Bar Facing Burpee