• Teaching Temporary & Class Overview
Right this moment’s session pairs overhead squat energy with a quick, stamina-heavy triplet. We’ll begin by priming shoulder mobility and stability earlier than reinforcing positions with overhead squats at average to heavy hundreds constructing over the course of 8 units. The conditioning, “Helanasty,” is a three-round burner mixing alternating dumbbell snatches, working, and overhead squats. This one is a re-test from October 2nd, 2023 and an incredible mesh between two basic exercises… “Helen and Nancy”. The purpose is high-end cardio work paired with muscular endurance—maintain every spherical below 4:00 and try for unbroken units. Cue athletes to maintain snatch method crisp, run with a gradual cadence, and assault the squats with confidence within the overhead place. This exercise rewards easy pacing and robust posture as fatigue climbs.
energy:
Each 1:30 for 12 minutes.
1 Overhead Squat, choose load
@ 70%+ of 1RM Snatch
metcon: “Helanasty”
3 rounds for time of:
21 Alternating Dumbbell Snatches, 50/35 lbs
Run, 400 m
12 Overhead Squats, 115/75 lbs
Time Cap: 15:00 Aim
Time: 9:00–13:00
Equipment:
4 rounds for high quality of:
Double Kettlebell Overhead Carry, choose load, 100 ft
16 Goblet Crossover Step-ups, choose load, 20 in
