1/22/15 “You Only Live Twice”
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch + 2 overhead squats. (You can do power snatch + 2 overhead squat if absolutely needed). Don’t worry about hitting percentages, just work up for 8 – 12 sets. (that is about 1 set every minute!)
Workout: “You Only Live Twice”
14 minute AMRAP
6 power snatch (A: 95lbs, I*: 65lbs, N: 35lb kettlebell)
3 overhead squats (same, scale to 6 front squats if you lack mobility for OHS)
40′ bear crawl (20′ out/20′ back)
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Notes: If you lack the mobility for the OHS, but have enough strength to snatch Rx weight, do 6 front squats instead. That way you don’t have to scale down the weight on the power snatches to accommodate your overhead squats. Bear crawl is 40′ you can do 20’out/20′ back or just 40′ all at once. If you do 40′ make sure it doesn’t take you past the “start line’ of the run.
Scaling Guide: 3 – 5 rounds.
Compare To: New Workout!
Optional Cash out: None.