A. Power Snatch + Overhead Squat 1+3
*15 min. to find a max.
B. Ascend as far as possible in 7 minutes:
1 Overhead Squat 60/40kg
3 Toes to Bar
2 Overhead Squat 60/40kg
6 Toes to Bar
3 Overhead Squat 60/40kg
9 Toes to Bar
4 Overhead Squat 60/40kg
12 Toes to Bar
*Standing up a full snatch counts as the first overhead squat.
Tips: Try to maintain unbroken OH squats for as long as possible throughout this workout. The time and effort required to get the bar back overhead in addition to the inevitable lengthy rest break make it too costly to dump unless you absolutely have to. Having said that, once you get to the larger sets (where you know you will have to break) pick a strategic break point (past the halfway point is always good) to dump the bar rather than working to absolute failure.
Conversely, don’t be afraid to break up the toes to bar anyhow you see fit. T2B are a taxing movement from a cardio perspective and it’s easy to get tricked into thinking big unbroken sets are the only way to get a good score. Breaking up larger sets into smaller portions with short and measured rest breaks can ward off working to failure for an extra few rounds. Enjoy.