Warm-Up
A) 2 rounds:
150m Row
10 Dumbbell Snatches, light, with Left arm
10 Dumbbell Snatches, light, with right arm
10 Jumping Squats
B) 2 rounds:
10 Wall Balls, with a pause at the bottom
5 Burpees, with strict push-up
Strength
3 Second Pause Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
Strength Tip
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat. The pause will be for a 3 count at the bottom of the squat.
Workout
3 Rounds For time:
30 Wall Balls, 20#/14#
300M Row
15 Touch-and-Go Power Snatches,75#/55#
RX+: 95#/75#
RX: As i
AX: 65#/45#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Choose a weight that you can complete Wall Balls in sets of 10-15 repetitions each round. Choose a weight that you can complete Snatches in sets of 3-6 repetitions each round.