Warm-Up
:30 Forward and Back Line Hops
:30 Side to Side Line Hops
:30 Bend and Bow
:20/:20 Single Leg Toe Touches
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:30/:30 Kettlebell Hip Shift
:60 Alternating 90-90 Hip Switch
:15/:15 Active / Passive Hang From Pull-Up Bar
THEN
2-3 Sets
8-10 Bar Kip Swings
Hang Snatch High Pull
Hang Power Snatch
Overhead Squat
Snatch Balance
Squat Snatch
22 Double Unders or 44 Single Unders
Snatch
10:00 EMOM
2 Snatches @ 70-80% of 1RM
These are ideally a Squat Snatch today, however can be power for those with a higher max in the Power Snatch than the Squat Snatch
We can scale to 3-5 Hang Power Snatch on the minute today for athletes that are generally newer to the olympic lifts in order to develop better positions and more consistency in the lifts
Workout
“Angry Beavers”
For Reps:
11:00 AMRAP
4-5-6-7… Bar Muscle Ups
11 Power Snatch 95/65lb, 43/30kg
44 Double Unders
Stimulus: Grip Density / High Skill Gymnastics
RPE: 9/10
Primary Objective: Complete 4+ Rounds
Secondary Objective:Maintain Unbroken Bar Muscle-Ups for as long as possible
Strategy: The focus here today is on grip endurance and high skill gymnastics. We are looking for the higher level athletes to keep the Bar Muscle-Ups unbroken as long as possible and for most athletes to break these up into short manageable sets from the get-go. When looking at the Power Snatch weight and repetitions we should immediately have an idea that we can move through this in 3 quick sets of touch and go reps before hitting a good unbroken set of Double Unders. The focus and rhythm of this workout falls in the transition back to the rig and how you manage your time and breaks on the Power Snatch. Stay consistent and stay smooth, eleven minutes is a long time to move here on a workout with lots of interference.
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