Fitness:
A. 8 sets:
Power Snatch x 3
Pushup variation x 6
B. 3 rounds for time:
20 Overhead Squats (95/65)
20 Plate Burpees
Health:
A. 8 sets:
Power Snatch x 3
Pushup variation x 6
B. 4-5 sets not for time:
3 Overhead Squats
Farmer Carry; pick up something heavy and walk out as far as you can, then come back.
Performance:
A. 8 sets:
Power Snatch x 3
Pushup variation x 6
B. 3 rounds for time:
20 Overhead Squats (135/85)
20 Burpee Box Jumps (24/20in)
Coach’s Tips
Part A is 8 sets of 3 power snatch or hang power snatch. Newer athletes can work on hang power snatch. In between sets, play around with pushups. Variations you can try are: with hands on barbell, diamond pushups, wide grip pushups, t-pushups, planche pushups, dolphin pushups, plank pushups, one foot elevated, single arm pushups, weighted pushups…. Coach’s choice or play around with different variations and have fun with it. For Part B, we are looking for a nice upright overhead squat at full depth, reduce the weight as needed or substitute goblet squat. Choose plate burpees for Fitness and full burpee box jumps for Performance.
