Warm-Up
A) 3 Rounds:
200m Row
200m Run
10 Dumbbell Snatches
B) 2 Round with an empty bar:
6 Snatch Grip Romanian Deadlifts
6 Muscle Snatches, from the hip
6 Power Snatches, from the hip
Strength
3 Touch and Go Power Snatches
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8×2
Strength Tip
Objective: build-in touch-and-go repetitions of 3 for the power snatch for 2 sets.. Make sure the weight is light enough to complete each set without dropping the bar. If the form needs work, stay at the high hang position.
We are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
For Time:
20 Bench Press,
20 Pull-Ups
20m Handstand Walk
40 Double-Unders
15 Bench Press
15 Pull-Ups
20m Handstand Walk
40 Double-Unders
10 Bench Press
10 Pull-Ups
20M Handstand Walk
40 Double-Unders
5 Bench Press
5 Pull-Ups
RX+: 155#/105#. Chest-to-bar.
RX: 135#/95#
AX: 65#/45#. Bear Crawl.
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.