8/15/15 “Astro Zombies”
Mobility: Shoulder Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause snatch + overhead squat (OHS). Pause with the bar at or just below the knee. Plan on doing 6-9 attempts with the last three across at the same weight. Do not worry about percentages, go to about 70% intensity with the best form possible.
Metabolic Conditioning: “Astro Zombies” – 5 rounds for time.
5 overhead squat (A: 135lbs, I*: 85lbs, N: 55lbs)
10 pull ups (kipping)
15 lateral burpees over the bar
1 minute rest
Scaling Guide: 13 – 19 minutes
Scale Up: 155/103 & Chest to Bar Pull Ups
*Women’s “As Prescribed” weights and reps (Rx)
Compare to: 2014 – 11 – 04
Coaching Tips: Only squat snatch the first rep if you feel like the weight is manageable. For most people it will be best if you clean, jerk, put it on your back, then widening the hands to the OHS position. Don’t be afraid to go a bit heavier on this one because each round you go to the barbell, you will have been rested one minute. That being said, FULL DEPTH is required. Do not use a weight you aren’t comfortable going all the way down with. Front squats are a great way to scale this if you have poor mobility. Go unbroken on the pull ups if you can (and not risk tearing your hands). Push the pace on the burpees because of the forced rests.