8/3/15 “Kodiak Bear”

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Mobility: Hip & Shoulder Mobility


Skill Practice Warm Up: Spend 10 minutes working up a challenging overhead squat (from the floor), and then do that weight for 2-3 reps. Plan on going up to 70-90% of your max. Only consider doing this workout as prescribed if you can do 155/93 in the warm up!


Strength: None.


Metabolic Conditioning: “Kodiak Bear” – For time. 18 minute time cap.

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

15 overhead squats (same as above)

20 clean and jerks (same as above)

20 burpees

2 minutes rest

Repeat.

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

Scaling Guide:  13 – 16 minutes.

Log your results online by clicking here.

Compare to: 2014 – 04 – 13

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

Coaching Tips: Most people will be limited by the snatches and overhead squats. Use a weight that allows you to get below parallel on the overhead squats! Pace the first round on the barbell so that you can fly on the burpees.


Optional ‘Cash Out’: None.

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