Friday, July 13th

A.

STRENGTH:

Take 15-20 Minutes to find today’s Heavy Single Squat Snatch

Start at 60% 1RM

B.

METCON:

For Time: 20 Power Snatches (95/65) 20 Bar Facing Burpees 20 Overhead Squats (95/65) 20 Bar Facing Burpees 20 Squat Snatches (95/65)

Two part workout today, building to a heavy single squat snatch to start out. Weight on the barbell in the metcon should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

More important than speed on the power snatches to open things up is sound movement. Again, we are setting the tone for the squat snatches later in the workout. The speed on the burpees is dialed in at a pace that athletes know they can transition to the next barbell and hold on for all 20 reps. An extra break on the barbell because of aggressive burpees is a wasted opportunity. Unlike the other movements in the workout, the bar does not come back to the ground between reps, so pacing the burpees to hold on here is a smart approach. While grinding out those 20 reps may be difficult, athletes can immediately transition to the burpees, no matter how slow the first few may be. Just starting here gets things moving in the right direction. Finishing it off with the squat snatches, athletes should be focused on pushing the last 10 repetitions faster than the first 10. Although fatigued, athletes will find a better rhythm and positioning after having 10 reps under their belt. They can use the first 10 as a primer to push the last 10 a touch harder. No failed reps and proper positioning takes priority over cycle time. These may be singles, but that is a better option that touch and go reps with worse movement.