Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90% effort) squat snatch plus snatch balance plus overhead squat. Or perform 1 rep of the complex at 50-60% each minute for 7 minutes.
Super Set: none
Metabolic Conditioning: “Putin’s Limo”
For time, 4 rounds
3 squat snatch (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)
12 Russian Kettlebell swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)
4 overhead squat (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)
12 Russian Kettlebell swing (same)
5 front squat (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)
12 Russian Kettlebell swings (same)
*Women’s “Performance” weights and reps (Rx)
TEAM VERSION: 6 snatches, 24 swings, 8 OHS, 24 swings, 10 front squats, 24 swings, no rest. KB swings can be completed while partner uses the barbell.
Scaling Guide: 8 – 14 minutes, about 3:20 min per round. Scale Up: 15 kettlebell swings each set instead of 12 reps
Coaching Tips: Power snatch to overhead squat is the recommended scaling for those who cannot squat snatch effectively. Singles on the snatches are going to be the ticket for many people. Squat snatching the first rep of the overhead squat will count as a repetition for the squats. The key on this one will be to use good upright form on the squats so the back will not be as taxed for the kettlebell swings. For the kettlebell swings, do not let the chest drop (blowing up the low back) and not utilizing the ‘hip pop’ correctly. If the kettlebell starts pulling you down and forward, break up the set (or go lighter).
‘Cash Out’: 60s plank, 200m, 3 rounds.