Strength: 7×2 Power Snatch – 8 of 14 (7 sets of 2 reps, same weight across, approximately 80 – 90% of max power snatch)
Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge).
Metabolic Conditioning: “American Graffiti”
In 9 minutes (for meters)
10 Power Clean & Jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)
Run as far as possible
Record distance run in meters
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 1000 – 2000m. Scale Up: 185/125
Coaching Tips: Hit the clean and jerks at a fast pace, but only if you are moving well and your technique is on point. Fast singles will be the ticket for most people. These should be completed in 3 minutes or less. That said, the load should be heavy enough that you can’t finish these in under 90 seconds. Start your run at your mile pace and hold on as long as possible. If you run longer than a mile (1600m), note your time on your training log.
‘Cash Out’: 12 Russian Kb swings, 8 burpees, 4 minutes