7/1/15″Mermaid’s Dilemma”

 


Mobility: Hip Mobility


Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause snatch (pause 3 seconds at knee). Full squat snatch when possible). Plan on hitting that weight for 2-3 reps.


Strength: None.


Metabolic Conditioning:  “Mermaid’s Dilemma” – For time.

Row (A: 1000m, I*: 800m, N: 700m)

15 hang power snatches (A: 115lbs, I*: 73lbs, N: 53lbs)

15 overhead squats (A: Same, I*: Same, N: 53lb front squat)

15 jerks –shoulder to overhead- (A: Same, I*: Same, N: 53lbs)

Row (A: 1000m, I*: 800m, N: 700m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  8 – 15 minutes. Scale up to 135/83 if you wish.

Coaching Tips: Pace the first row so that you can get off the seat and go right into your hang power snatches.  These should be at a somewhat challenging weight (breaking up each barbell movement into one or two sets).  Squat snatching the final hang ‘power’ snatch will count as your first overhead squat.  The final row should be a sprint, but remember to do the second half a bit faster than the first half (establishing a ‘negative split’).

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Compare to: 2014 – 08 – 15

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’:  None.

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