Warmup

6 min amrap

7 cal row

7 burpees

7 thrusters (light dumbell )

Primer

5 Sets, resting ~30-45s between:

3 Muscle Snatches – Video

2 Snatch Grip Push Jerks – Video

1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch

Set #4 – 40%

Set #5 – 45%

On the Muscle Snatch, we are not re-dipping beneath the bar on the catch here. This allows us to train the speed of our turnover, which is the transition from the pull, to the punch. Speed through this transition is important in our lift, and finding repetitions here will translate over to our heavier reps later.

On the Snatch Grip Push Jerks, now we are focusing on getting beneath the bar. Focus is on our position in our shoulders, along with what we are doing with our hips and feet. Aim here is to drive our hips back into a strong power catch position, placing the weight back on the heels (versus knees and hips forward). This is confirming our “power catch” position.

On the Pausing Overhead Squat, let’s pause in the bottom for a full 3-count. This allow us to check in on our positioning. Heels, knees, proud and upright torso, and shoulder external rotation.

STRENGTH CONT.

OT2 min x5

3 position power snatch

3 position squat snatch

Barbell cycling all 6 reps

@55% of power snatch

Pockets

Knee

Floor

WOD

“LEG WORK “

On the 4:00 x 5 Rounds:

6 Burpee Box Jump Overs (30″/24″)

9 Dumbell Thrusters

12/9 Calorie Assault Bike/ row

Dumbbell Pounds – 50’s/35’s

Dumbbell Kilos – 25’s/15’s

Score is our slowest round of the five. Track all five below for recording purposes, and the system will take our slowest for the day as our score.

Our focal point here is the dumbbell thrusters. An uncommon movement to see in our conditioning, we are challenging our positioning today. Although he legs and lungs will be taxed without question, the true limiting factor is almost always the efficiency of our front rack. Given how they are unstable, we of course will be spending more energy simply holding the weights. Those who can dial in this position will expend less energy every rep, which gives us the chance to push the bike more.

Stimulus wise, we are looking to get every set straight on the dumbbell thrusters. I would rather see us reduce the load, and go straight, than to break up the 9 repetitions and go “Rx”. By completing this set straight, it allows us to push on the bike, which is what makes this workout potent.

In the absence of a Assault Bike, let’s complete an equal calorie row.