150222 Sunday – “You Only Live Twice”

 Mobility: Shoulder Mobility.

Skill Practice Warm Up:  Spend 10 minutes working up to a challenging squat snatch + 2 overhead squats. (You can do power snatch + 2 overhead squat if absolutely needed). Don’t worry about hitting percentages, just work up for 8 – 12 sets. (that is about 1 set every minute!)

Workout:  “You Only Live Twice” – As many rounds as possible in 14 minutes.

6 power snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell)

3 overhead squats (same, scale to 6 front squats if you lack mobility for OHS)

40′ bear crawl (20′ out/20′ back)

200m run

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Notes: If you lack the mobility for the OHS, but have enough strength to snatch Rx weight, do 6 front squats instead. That way you don’t have to scale down the weight on the power snatches to accommodate your overhead squats. Bear crawl is 40′ you can do 20’out/20′ back or just 40′ all at once. If you do 40′ make sure it doesn’t take you past the “start line’ of the run. 

Scaling Guide:  3 – 5 rounds.

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