2024-02-12

• The barbell should come from a rack.
• Athletes will complete Three sets of 1 rep starting at about 85% and build across sets if moving well.
• 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

5 Overhead Squats @ A Light Weight

3 Overhead Squats @ A Moderate Weight

Build to 85%.

• Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.
• Power Snatches: Weight should be one that you could cycle for 10 or more reps when you're fresh.
• Overhead Squats: Unbroken sets.
• No rebounding box jumps.
• Score: Total rounds plus reps.

• Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.
• Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.
• Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

POWER SNATCHES

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

OVERHEAD SQUATS

• Reduce Loading
• Sub Single Dumbbell
• Front Squats
• Air Squats @ Double the Reps

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• Reverse Lunges

1 Round:
1 Power Snatch
1 Overhead Squat
3 Box Jumps
2 Power Snatches
2 Overhead Squats
3 Box Jumps