Skill Practice Warm Up: None (list of fun games to play here)
Super Set: none
Metabolic Conditioning: “Kodiak”
For time. 2 rounds (20-minute time cap)
10 hang power snatches (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs)
15 overhead squats (Health: Font squat, Athletic/Performance: same as above)
20 power clean and jerks (same as above)
2 minutes rest
Record total time (including the rest)
*Women’s “As Prescribed” weights and reps (Rx)
Team Version: 20/30/40/40 reps, one person working at a time, no rest interval.
Scaling Guide: 11 – 18 minutes, about 6 minutes per round (not including the rest). Scale Up: 135/85lb barbell.
Coaching Tips: Most people will be limited by the snatches and overhead squats. If mobility is the main factor holding you back, do hang power cleans and front squats (at a heavier load). Pace the first round on the barbell so that you can fly on the burpees. The second round will be much more challenging than the first. Make sure you break it up so that you maintain good form!
‘Cash Out’: none