151213 Sunday – “Bridal Veil”

Context: Practice

Mobility: Hip

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).

Strength: None

Super Set: None

Metabolic Conditioning:

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)

9 toes-to-bar

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

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