Power Snatch 6×1
(Squat ladder at body weight)
Body weight needs to be taken before workout begins.
1 rep for the first minute
2 reps at the second minute
3 reps at the third minute….ascending 1 rep per minute until failure (failure to do # of squats in the given minute) with body weight on the bar
Squats: butt needs to touch MB at the bottom, stand up all the way at the top. (non-Rx if squatting less than body weight). Select a MB and metal/bumper plate combination that clearly places the hip crease below parallel.
*Coaches instruct on how to properly dump weight off back if needed
Suggested modification (for non-Rx performance): Reduce the weight if member cannot hit required depth for at least 4 rounds.
4x20m R/L KB Suitcase Carry
4×24 Bicycle Crunch on Coaches Call