Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Or perform 2 reps of a pause squat snatch plus OHS each minute on the minute for 6 minutes (50-60%).
Super Set: none
Metabolic Conditioning: “Silver Nova”
For time. 5 rounds
5 squat snatch (Health: 35lb power snatch plus overhead squat, Athletic: 65lb* / Performance: 95)
10 dumbbell hang power clean (Health: 20lb / Athletic: 30lb* / Performance: 45lb)
10 dumbbell push press (same)
50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 23 minutes, about 4 min per round (including the rest). Scale Up: 135/85lb bar, 50/35lb dbs.
Coaching Tips: The squat snatches will be challenging, but keep in mind that there is a minute rest each round. This will enable you to use a bit heavier load and still be somewhat ‘refreshed’ before hitting the barbell. The grip will be a factor for some, so break up the hang cleans if necessary. Make sure you finish each rep on the dumbbell cleans with the elbows in front of the dumbbells. Keep arms at your sides for the double unders so that you can save your shoulders for the later rounds.
‘Cash Out’: none