Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack, or perform 3 reps on the minute for 6 min from the floor at 50-60%.
Super Set: none
Metabolic Conditioning: “Astro Zombies”
For time – 5 rounds for time.
5 overhead squat (Health: 55lbs, Athletic*: 85lbs, Performance: 135lbs)
10 pull-ups (kipping)
15 lateral burpees over the bar
1 minute rest
* Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10:30 – 17 minutes, about 3:00 per round including the rest. Scale Up: 155/105 & Chest to Bar Pull Ups
Coaching Tips: Only squat snatch the first rep if you feel like the weight is manageable. For most people it will be best if you clean, jerk, put it on your back, then widening the hands to the OHS position. Don’t be afraid to go a bit heavier on this one because each round you go to the barbell, you will have been rested one minute. That being said, FULL DEPTH is required. Do not use a weight you aren’t comfortable going all the way down with (or no-rep.) Front squats are a great way to scale this if you have poor mobility. Go unbroken on the pull ups if you can (and not risk tearing your hands). Push the pace on the burpees because of the forced rests.
‘Cash Out’: none