Warm Up
Crossover Symmetry Activation
-Then-
3 Rounds:
1:30 Machine
50' Banded Lateral Side Step (Each Way)
15 Banded Air Squats
10 PVC Pass Throughs
-Then-
Modified Burgener Warm Up
Snatch
5 x Snatch Grip DL
5 x High Elbows
5 x Muscle Snatch
5 x Snatch Grip Push Press (behind the neck)
5 x Squat Snatch

Squirtle
For Time:
5 Rope Climb
20 Squat Snatch (135lb/95lb)
5 Rope Climb
15 Squat Snatch (155lb/105lb)
5 Rope Climb
10 Squat Snatch (185lb/125lb)
5 Rope Climb

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time:13-15 minutes

Time Cap: 17 minutes

STIMULUS
We want to work on moving the moderate snatch weight while fatigued even in squat positions
WORKOUT STRATEGY & FLOW
Rope Climb: Aim to hit a rep consistently every 20-25 seconds. Use as much core to get up the rope quickly

Squat snatch: Each weight should be singles that you can move with minimal rest. The first weight should not be over 60% 1RM and last weight not over 75% 1 RM

SCALING
The Scaling aim is to use weights relative to the percentages of your 1 RM and stay moving on rope climbs

Scale to finish near the target score:
3 Rope Climb
20 Squat Snatch (115lb/80lb)
3 Rope Climb
15 Squat Snatch (135lb/95lb)
3 Rope Climb
10 Squat Snatch (155lb/105lb)
3 Rope Climb