8 Lateral Bar Burpees
10 DB Snatches
12 Goblet Squats w/ DB (OH Squats w/ empty bar on round 3)
AMRAP 15 Minutes for quality not quantity
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat*
Rest as needed between sets
*Keep the bar above the knee in the hang
Stimulus: Technique to Heavy
Rest: As needed
Coach Focus: We have spent a large portion of this phase cleaning up the snatch, ensuring athletes understand how to move around the barbell vs. lifting the barbell. Today’s complex will test athletes and their ability to maintain good positions as they build heavier and heavier.
20 Toes to Bar
15/10 Calorie AAB (or ski or row)
10 Dumbbell Snatches 70/50lbs
Toes to Bar: 3 Sets or less. Reduce reps (floor of 15) or scale to kipping knee raises.
DB Snatch: Critical for the stimulus that all athletes have a challenging, but safe weight for the DB. Athletes may need to switch from touch and go to singles as they fatigue. DB should be heavier than usual.
Target Score: 7-11 Minutes
Firebreather Score: Sub-7 Minutes