Heavy, and Technical, with a High Heart Rate

Tuesday’s work is similar to a Squat Clean workout we have done in previous years.  Except this time, we will use the Squat Snatch.  Ideally, you will be able to pull your body into an Overhead Squat position during your second pull, and receive the bar at or near the bottom of the squat.  If not, you may Power Snatch then Overhead Squat.
As you can see, the weights go up.  If you are not capable of hitting the bigger – or middle, or even lower weights – think about scaling so the beginning portion – like the first 3 rounds – are tough but manageable.  This can be the first round with a dowel, the second with a naked bar, the third with a bar and 5# plates, the next with 10# plates, the final round with bar plus 15#.  Or you may pick a middle type weight to do for more than 1 round.  We would like to see the final round or 2 to be challenging weights for you to hit under fatigue. 

Workout of the Day
Gymnastics Strength/Skill
OTM 5
Handstand Practice
30 seconds on/30 seconds off
Conditioning
5 Rounds for Reps
1 minute Squat Snatch
3 minutes to Rest/change weights
Men 135/155/175/185/205
Women 65/75/85/95/105