Every Minute for 20 Minutes:
1 Snatch + 1 Overhead Squat
Athletes who have a 1RM snatch should start at 70% of 1RM. Add weight after no fewer than two sets, no more than four sets.
Athletes who do not have a 1RM snatch, or who’s 1RM snatch is not current, should start at a weight which they could easily perform for the entire 20 minutes, at coach’s discretion.
5 Chest-to-Bar Pull-Ups
5 Deficit Handstand Pushups
10 Sumo Deadlift High Puls, 135#/95#
(TARGET INTENSITY: 8.5)
MOD1: Chin-over-bar pull-ups
MOD2: Strict Ring Rows
Note: Athletes may add weight in C2B Chin-Ups are not difficult
HSPU: Deficit should challenge athlete, they should not be able to maintain unbroken sets for the whole workout (unless they rest a lot.)
MOD1: HSPU to floor
MOD2: Pike Pushup with knees or feet on box
MOD3: Seating KB Press
SDHP: Scale load for athlete to complete each set in no more than two sets with short rest.
7-6-5-4-3-2-1 Overhead Squat, 175#/115#
21-18-15-12-9-6-3 Kettlebell Swing, 24kg/16kg
(TIMECAP: 14:00, TARGET INTENSITY: 8.5)
Overhead Squat: Load should be challenging, but athlete should be able to perform first three rounds (7-6-5) in no more than two sets with short break, and last four rounds (4-3-2-1) unbroken. Scale accordingly.
Kettlebell Swing: Athlete should be able to perform first three rounds (21-18-15) in no more than two sets with short break, and last four rounds (12-9-6-3) unbroken. Scale load accordingly. Athletes who will have trouble maintaining strong position in OHS should scale to Russian KBS to reduce overall shoulder fatigue.