Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) hang squat snatch plus overhead squat. Or perform 3 reps of the complex on the minute for 6 minutes at 50-60%.
Strength: 6×3 Power Snatch – 9 of 14 (6 sets of 6 reps, same weight across, approximately 80 – 90% of max power snatch)
Super Set: 6×5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge).
Metabolic Conditioning: “Backhoe“
5 rounds for time.
8 kettlebell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)
8 kettlebell push press (same)
8 round trips of 20′ forward, 20′ backward running
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 10 min, about 2 min per round. Scale Up: 53/35lb kb
Coaching Tips: Keep the kettlebell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip! When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).
‘Cash Out’: 60s plank, 30 cal row, 3 rounds