Start with an empty barbell for the first round, can increase loads on rounds 1 and 2
Snatch
Take 15:00 to Establish a 1RM Snatch
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt
"Adaptation"
For Reps
4 Sets
2:00 AMRAP, 1:00 Rest
2 Rope Climbs 15ft
10 Bar Facing Burpees
-Max Overhead Squats remaining time
Barbell: 50/35kg
Goal / Objective / Notes
Goal: 12-15 Reps / Set
Score = Reps
Stimulus: Squat Stamina / Rope Climb Efficiency
RPE: 8/10
Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00
Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets
The focus here will be to find efficiency on the rope climbs and get those done in 30 seconds or less before moving over to your barbell. We are looking to stay low and close to your bar in order to complete the reps as quickly as possible while staying within ourselves to be able to pick-up the bar and find a rhythm early. Ideally this is one big unbroken set to finish each round, but could be 2 sets if you get the buy-in done quickly.
