9/26/18

The Contreras girls killed it a couple weeks ago in a team competition in Fort Collins.  First place for this mom and daughter duo!

The Contreras girls killed it a couple weeks ago in a team competition in Fort Collins. First place for this mom and daughter duo!

 Skill and Instruction:

Power Snatch Progression

Power Clean Progression

Thruster Progression

Workout:

For time:

9 Power snatch

15 Thrusters

21 Power Cleans

2:00 Rest

21 Power cleans

15 Thrusters

9 Power snatch

*Use (135lbs/95lbs)

Intended Stimulus and Workout Options:

This is a moderately loaded conditioning workout. The power snatch will be the weakest movement for most and will determine loads for all other movements. The goal is to not let either section take longer than 5:00. If an athlete takes longer than 5:00 on the 9-15-21 section, reduce load for the 21-15-9 section. If an athlete takes less than 3:00 on the 9-15-21 section, and modified the load, increase load for the 21-15-9 section. Workout Options: Reduce loads to hit the parameters mentioned in the intended stimulus. If performing the full movement from the floor is unsafe or compromissed for the power snatch and power clean, do a hang variation of both movements.