There are a few different ways to skin this cat but one thing remains constant. Intensity. This benchmark is beautiful in its monostructural majesty. Scaling the weight down makes this workout accessible and gives you an idea of where you are in your ability to move large loads, long distances, quickly!
I enjoy this workout immensely and love to push my threshold a little further each time I try it. Compare your score with the previous score back in February.
Baseline:
2X 10 Band Pull Uparts/ Band Pass Thru/ Banded Overhead Squat
3-5 Sets of 3 Reps Snatch Squat Press. Ascending load each set. Hold the top of the the press for two seconds before bringing down.
Skill Development:
3X AFAP to get heartrate Up
20 Deficit Push Ups on Plates
10 Broad Jumps
Snatch Prep:
3 Reps , ascending in weight for a total of 5 Reps. Dont be afraid to squat a few. You will have to get under the bar at some point.
WOD:
"Grace"
30 Snatches for Time 135/95
