He got here in with that black eye we promise.
• Teaching Notes
This exercise appears to be like like rather a lot to get by way of on paper, however the general gist and focus shall be priming the system with a extremely high quality Energy Snatch + Overhead Squat, that can take us right into a heavy for the day. We are going to then take masses off and be in a great spot to work into Overhead Squats at a reasonable load that’s meant to be unbroken and we will both Squat Snatch or Energy Snatch + Overhead Squat the burden when moving into the exercise. This exercise is slightly little bit of a mix of “Nancy and Nicole” with the run into Overhead Squats and a max unbroken set of a gymnastics motion…. on this case, the Toe to Bar. The rating is complete reps amassed with the Run, Energy Snatch and Toe to Bar all accumulating reps. Consider every 200m run as 5 reps for our amassed rating for the day. The run is rather a lot much less by way of reps than time it takes to power athletes to deal with going for greater units on the Toe to Bar.
weightlifting:
Each 1 min for 8 minutes.
1x [ 1 Power Snatch + 1 Overhead Squat ], choose load
metcon: “Noticed Purple”
Full as many rounds as doable in 20 minutes of:
Run, 400 m
10 Overhead Squats, 135/95 lbs
Max rep Toes-to-bars
equipment:
3 rounds for high quality of:
10 Tempo Snatch Grip Romanian Deadlifts, choose load
10 Reverse Nordic Curls
