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STRENGTH

Squat Snatch (10 min to build to a heavy 1 rep)

WOD

“Over and Out” (Time)

“Over and Out”

For Time:

20 Power Snatches

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

10 min CAP

RX+-95/65#

RX -75/55#

50-59 -55/45#, Burpee Step Over

60+-45/35#, P Snatch, Back Squat, P. Snatch, Just Burpees

Basics-PVC/BB, 10 of each, PS, BS, PS,Just Burpees
DESCRIPTION

The big focus of this 2-part workout is the snatch

We’ll build to a heavy squat snatch before completing lighter snatches and overhead squats in “Over and Out”

The intended time range for this workout is between 5-10 minutes

Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus

BARBELL MOVEMENTS

As we get further along in the workout, the difficulty of the barbell movement will increase

For this reason, we’re likely choosing our barbell weight off the squat snatch

This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh

All weights are intended to be on the lighter side today

For athletes with no goals of competing or who struggle with mechanics, replace all squat snatches with power snatches

LATERAL BARBELL BURPEES

You can jump-up or step-up off the floor

Jump over the bar with two feet for “RX”

There is no need to stand to full extension on the jump over

AFTER PARTY

Body Armor BOR BGM BPA (No Measure)

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent Over Row (L)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Row (R)

21 Banded Pull-Aparts

Tempo: 3 Seconds Down + Fast Up