2024-01-23

• The barbell should come from a rack.
• Athletes will complete Three sets of 5 reps starting at about 78% and building across sets.
• If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
• Score: Load used for each set.

• Front Squats
• Back Squats
• Single Dumbbell Overhead Squats

With Barbell:
30s Overhead Barbell Hold
30s Bottom of Back Squat Hold
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Behind The Neck Presses
5 Overhead Squats

7 Overhead Squats @ A Light Weight

5 Overhead Squats @ A Moderate Weight

Build to 78%.

• Overview: Today's piece is a bit of a lung burner! Athletes want to try and hold on to unbroken or 2 sets on the overhead squats and a 2 minute or less pace on each run in order to maximize time at the barbell to accumulate snatch reps.
• Run: 2 minutes or less.
• Overhead squats: 90 seconds or less.
• Snatches: Weight you can move for fast singles or in small sets.
• Barbell weight should be chosen based on completing the overhead squats in 1-2 sets.
• The weight will be the same for the snatches as the overhead squats.
• Athletes should have at least 1 minute for power snatches at the end.
• Score: Total snatch reps completed.

• When you get back to the barbell for snatches, try to immediately pick up the bar and find a sustainable pace of singles or cycled sets so that you can minimize rest and maximize reps through the end of the clock.
• Smooth is fast on the sets of overhead squats, maintaining control of the barbell while trying to move quickly is key.

OVERHEAD SQUATS

• Reduce Loading
• Sub Single Dumbbell
• Front Squats
• 30 Air Squats

400M RUN

• Reduce Distance
• 2:00 Time Cap
• 500m Row
• 400m Ski
• 1000m Bike
• 300m Air Run

POWER SNATCHES

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings

On A :90 Clock:
7 Overhead Squats
100m Run
Max Power Snatches