151213 Sunday – “Bridal Veil”
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (60-80% effort) power snatch. The goal today is to try and ‘fail’ your power snatch by doing a squat snatch (if you miss any at all).
Super Set: None
16 minute AMRAP (As many rounds as possible)
2 round rolling start in 5 min
6 ‘heavy’ power snatches (Performance: 135lb / Athletic: 85lbs* / Health: 45lb muscle snatch)
18 wall balls (Performance: 20lbs / 10ft, Athletic: 14lbs / 9ft*, Health: 10lbs / 8ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds. Scale up: 155lb/105lb snatches and 12 GHD sit ups instead of toes-to-bar
Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: Pace the rolling start portion so that you finish 30s or less before the 5 min cap. The total rounds are logged including the rolling start (so it isn’t a big deal if you go past the 5 min mark). Dropping the snatches from the top will save your grip for the toes-to-bar. If the wall balls will be the hardest part for you by far, consider dropping the reps to 12 per round and keeping it heavy/high (vs. doing a lighter weight for the 18 reps).
Optional ‘Cash Out’: NONE