60 Alternating DB/KB Snatches, 24kg/16kg
– Regardless of implement, athlete must alternate arms each rep.
3 Rounds For Total Reps:
1:00 Double Unders
1:00 Squat Cleans, 95#/65#
Double Under: So long as athlete can perform double unders in sets of 5-10 consistently, allow them to do so for this workout. Scale movement to single unders.
Squat Snatch: Athlete should be able to work in fast singles or sets of 2-4 for the full minute. Scale load accordingly. Novice athletes should scale movement to hang power snatch.
1) Snatch High Pull + Snatch 15×1 EMOM
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts. Do not touch-and-go between the high pull and the snatch.
2) Deadlift 3×2, use 85% of 3RM
If athlete did not test their 3RM last week, they may do so today.
1) EMOM x12: Handstand Push Ups
Beginner: Strict Pike HSPUs (using box) x 5-8
Intermediate: Kipping HSPUs (flat on ground) x 3-5
Advanced: Deficite KHSPUs (6″/3″) x 3-6