In teams of 2… you will be completing a strength portion and conditioning WOD together. One for total load and the other for total rounds + reps.
Strength – 15 minutes
Each athlete build to Heavy unbroken complex of…
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
*add up total weight for both athletes of best completed sets (you cannot only do part of the complex and count it. Must be an unbroken complex)
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never make excuses.
Team Conditioning WOD – 15 minutes
As many rounds + reps as possible in 15 minutes of…
12 Deadlifts 115/85
9 Overhead Squats 115/85
6 Hang Power Snatches 115/85
*Athletes must switch after each full round
- Two part workout focused on barbell cycling
- Build to something heavy, but good looking in part 1
- Looking to get 7-8 rounds (2 minutes per) as a team
- Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor
- Should be something you will not have to break with more than once on both movements
- For athletes unable to go overhead, hang power cleans, power cleans, and front squats will be the best alternative
The deadlift is a little different than our olympic lifts. On a movement like the snatch, we want the bar as high as possible on the body because we have to jump it up to overhead. If we get the bar high, we shorten the distance we have to jump it. The deadlift is different in that we want the bar as low as possible on the body during our lockout. There is no benefit to getting the weight higher like there is on the snatch. We can keep the bar lower on the body by keeping a narrow grip, long arms, and shoulders shrugged down and in. This will shorten the distance we have to pull the bar off the ground while helping us maintain a good position.
HANG POWER SNATCH & POWER SNATCH
Moving to the snatch, we want the opposite of the deadlift. The higher the bar, the better. Some easy things we can do to get the bar higher is to make sure we have the hands wide enough while maintain a proud chest. Rounding off the upper back puts the bar lower on the body. The second thing we can do to get the bar higher is just to be patient on the jump. Jump hard when the bar hits the pockets, not when it’s at the knee or mid thigh. This positioning and patience can make a huge difference in ease of movement.
Just like our front squats, we can pretend that there are balloons on the barbell. The bar should be the first thing that leads athletes out of the bottom of the squat. Especially with a movement that involves so much balance, barbell first instead of hips first is key. Keep the elbows locked out as you continue to apply upward pressure into the barbell throughout the whole movement. Bringing the hands in slightly from our snatch grip, if mobility allows, may make it easier to support the weight overhead and apply pressure into the bar.
- 15 minutes in one spot, so the goal is to find a rhythm and a break-up strategy that is consistent for the duration of the movement
- This is the hardest movement to break, as breaking leads to us doing extra snatches
- Try to hold on for 1-2 sets here
- 1 Set: 9
- 2 Sets: 5-4
HANG POWER SNATCHES
- This is the second easiest station to break up
- Think 1-2 sets here
- 1 Set: 6
- 2 Sets: 3-3