Mobility: Ankle (playlist video here)
Skill Practice Warm Up: Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 overhead squat.
Metabolic Conditioning: “”Ultimate Tuk Tuk”
10-8-6-4-2 power snatch (50% of 1RM Snatch)
10-8-6-4-2 lateral burpee over bar
50-40-30-20-10 Double Unders
Scaling Guide: 8 – 14 min, Scale Up: 60% of 1RM snatches
Coaching Tips: Avoid pressing out the snatch by catching in a partial squat (power snatch not muscle snatch) to save the shoulders for the burpees. Move steady on the burpees, but keep a pace where you can get right up and do double unders. This one will be a bit of a shoulder burner, so relax the shoulders and keep your arms at your sides during double unders. Remember that 1/2 of the reps are complete before you finish the 2nd round, so don’t blow up! Avoid wasting time between movements due to all of the transitions (especially on the later super short rounds).
Workout clarification: Round 1 = 10 power snatches, 10 lateral burpee over bar, 50 double unders. Round 2 = 8 power snatches, 8 lateral burpee over bar, 40 double unders. Etc.