Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: None 
Strength: none
Super Set: none
Metabolic Conditioning: “Kodiak”
For time. 2 rounds (20-minute time cap)
10 hang power snatches (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs)
15 overhead squats (Health: Font squat, Athletic/Performance: same as above)
20 power clean and jerks (same as above)
20 burpees
2 minutes rest
Record total time (including the rest)
*Women’s “As Prescribed” weights and reps (Rx)
Team Version: 20/30/40/40 reps, one person working at a time, no rest interval.
Scaling Guide: 11 – 18 minutes, about 6 minutes per round (not including the rest). Scale Up: 135/85lb barbell.
Compare to: January 29, 2015
Coaching Tips: Most people will be limited by the snatches and overhead squats. If mobility is the main factor holding you back, do hang power cleans and front squats (at a heavier load). Pace the first round on the barbell so that you can fly on the burpees. The second round will be much more challenging than the first. Make sure you break it up so that you maintain good form!
Optional ‘Cash Out’: none
Bootcamp:
Hiit Training:
Bootcamp:
45s, 35s, 25s, run
Battle Ropes
Goblet Reverse Lunges
Touchdown Jacks
Alternating Single Arm DB Rows
KBS
DB Lunges
Bootleg Burpees
Russian Twists
Bumper Plate GTO
Cossack Squats
Ball Slams
Band Pull Aparts
