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DESCRIPTION

* Overall Time = 6:00-10:00 Workout

* 1 Round = 1:15-1:30 (avg)

* Light-Moderate pull from the ground to overhead (Power Snatch)

* High heart “jumps” to go along nicely with the Snatch.

* Believe it or not, this workout is short, and for some…a sprint! Don’t be surprise if some athletes hold onto 1:00 rounds for the first few rounds.

EFFICIENCY TIPS

* 7 Power Snatches unbroken will take ~:20. If we have to break more than twice from the start, the weight will be too heavy for today. For athletes who need to spend some time on the 115/85-lb. barbell, consider keeping the load and reducing reps to 5 per round.

* “Pull, jump, and punch hard” on the Power Snatch. Thinking “punch hard” up on the bar, will bring more focus to speed going overhead. Aim for a set of 3-4 every rounds before switching singles, if needed.

* The Box Jump Over – 14 reps will take ~:30-:45. As always, we recommend that athletes avoid rebounding, but that’s an option you can choose to enforce or not.

* Get the first box jump over out of the way. Don’t think, just jump. Once the first one is out of the way, we are more likely to keep going.

STRENGTH

0:00: Complex 1 PS + 2 Pausing OHS

For Load

Every 2:00 for 8:00:

1 Power Snatch + 2 Overhead Squat

*pause at the bottom of the Overhead Squat for :2

Purpose: To lift a little heavy or practice before the workout.

4:00: Complex 1 PS + 2 Pausing OHS

For Load

Every 2:00 for 8:00:

1 Power Snatch + 2 Overhead Squat

*pause at the bottom of the Overhead Squat for :2

Purpose: To lift a little heavy or practice before the workout.

2:00: Complex 1 PS + 2 Pausing OHS

For Load

Every 2:00 for 8:00:

1 Power Snatch + 2 Overhead Squat

*pause at the bottom of the Overhead Squat for :2

Purpose: To lift a little heavy or practice before the workout.

6:00: Complex 1 PS + 2 Pausing OHS

For Load

Every 2:00 for 8:00:

1 Power Snatch + 2 Overhead Squat

*pause at the bottom of the Overhead Squat for :2

Purpose: To lift a little heavy or practice before the workout.

WOD

“Overrated” (Time)

“OVERRATED”

5 Rounds For Time:

7 Power Snatches

14 Box Jump Overs

11 min Time Cap

RX+-115/85#, 24/20″

RX -95/65#, 24/20″

50-59 -75/55#, 20/16″

60+ -65/45#, Step Overs

Basics-4 Snatches PVC/BB, 7 Box Step Overs

AFTER PARTY

3 Sets – T2B KBDL GM (No Measure)

3 Sets For Quality:

10 Strict Toes to Bar

20 Kettlebell Suitcase Deadlifts (10 Each Side)

20 Empty Barbell Good Mornings