151029 Thursday – “Kodiak Bear”

Mobility:  Shoulder mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang squat snatch plus overhead squat

Strength: none

Metabolic Conditioning: “Kodiak Bear”

For time. 18 minute time cap.

10 hang power snatches (Performance: 115lbs, Athletic*: 73lbs, Health: 53lbs)

15 overhead squats (same as above)

20 clean and jerks (same as above)

20 burpees

2 minutes rest

Repeat.  Record total time (including the rest)

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

Scaling Guide:  13 – 16 minutes.

Log your results online by clicking here.

Compare to: April 13, 2014

Coaching Tips: Most people will be limited by the snatches and overhead squats.  Use a weight that allows you to get below parallel on the overhead squats!  Pace the first round on the barbell so that you can fly on the burpees.

Optional ‘Cash Out’: none

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