Overhead Squat or Snatch
5 sets of 3 – gradually working up to a heavy triple
5 Power Snatches (115/75)
10 Lateral Box Jumps (24/20)
15 Sit Ups
20 Double Unders
16m time cap
After one or two light warm-up sets, we’ll complete 5 sets of 3 Overhead Squats or Snatches, gradually increasing the weight across the 5 sets. The first work set will be light, and the fifth will be the heaviest one. If you’re still getting comfortable with the Overhead Squat, use today to practice this movement. If your mobility is there, feel free to Snatch.
The conditioning will start with 5 Power Snatches – these should be fairly quick each round, but they do not necessarily need to be touch-and-go. The Box Jumps will be done laterally – you do not need to stand up all the way on top of the box, just make it from one side to the other, with both feet leaving the ground and the box with each jump. Sit Ups should be quick. If you don’t have Double Unders, complete 10 attempts each round. There is a 16 minute time cap on this workout.