151115 Sunday – “Muddy Bronco”

Mobility: Shoulder mobility

Skill Practice Warm Up: Spend 10 min working up to a challenging pause snatch (pause 3sec at knee). Full squat snatch when possible.  Plan on hitting that weight for 2-3 reps

Strength: none

Super Set: none

Metabolic Conditioning: “Muddy Bronco”

14 minute AMRAP (As many rounds as possible)

4 hang squat snatches (Performance: 115lbs / Athletic: 75lb* / Health: 55lb squat cleans)

4 hang power snatch (same)

Ring Dips – Performance: 8 / Athletic: 4* / Health: 8 strict push ups

30′ Overhead plate lunge (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

12 clean and jerks (same)

1 min rest

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

Scaling Guide: 3 – 5 rounds. Scale up: 135/85* and 4/2*muscle ups (instead of ring dips)

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Compare to: NEW WORKOUT!

Coaching Tips: Everyone should consider going a bit ‘heavy’ (personal judgement call) on the barbell for this one. The snatches are at the top of each round since everyone will be going into the next round “organized” after a minute rest.  Going too light will make the clean and jerks too light at the end of each round (not enough intensity.) Use the 1-minute rest to make adjustments to the load if needed. If you really struggle with the overhead position of the snatches, do power snatch + overhead squat.  If you still can’t get below parallel, do 4 power snatches + 4 front squats + 4 hang power snatches instead.

Optional ‘Cash Out’: none


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