Every 90 seconds for 10 Rounds
1 Snatch Balance + 2 Pause OHS at 70% of 1RM*
*2 second pause at bottom of squat ONLY on OHS – not snatch balance
AMRAP 10 mins
Ascending Ladder 2, 4, 6, 8, etc
C: Pistols with counterweight or plate under heels
M: Pistol to box or air squat
10 Snatches (95/65)
12 Bar-facing OTB Burpees
Rest 3 minutes, then:
3 Rounds of
10 Bar Muscle Ups
12 bar-facing burpees
12 Minute time-cap
We’ve done a lot of pull snatch work and we’ll continue to see that in metcons this block. But I want to work on our OHS positional strength so that you’re all comfortable under a heavy snatch weight. This first movement can be a heaving snatch balance or a pure drop snatch balance. If you can’t snatch balance this weight, then drop the weight and drill the movement first.
The OHS reps each require a pause in the bottom of the squat – just two seconds – to help build strength in the bottom position.
Part B is simple. Resist the urge to hang onto something while doing your pistols – like using the rings or a pole to balance yourself and pull yourself up. Ask your coach for help with scaling.