Warm-Up
A) 4 Rounds:
8 Step-Ups
8 Dumbbell Snatches
8 Toes-to-Bar
B) 3 rounds with an empty bar:
10 Snatch Grip Romanian Deadlifts
5 Muscle Snatches, at the hip crease
5 Overhead Squats
5 Power Snatches, at the hip crease
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
8 Sets,1:30 Work/30 sec Rest:
1 Handstand Push-Up
1 Burpee High Box Jumps
2 Handstand Push-Ups
2 Burpee High Box Jumps
3 Handstand Push-Ups
3 Burpee High Box Jumps
etc,
RX+: Strict HSPU. 30″/30″
RX: Kipping HSPU, 24″/20″
AX: Dumbbell Press. 20″/20″
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.
At 0:00 on the clock, you will begin with 1 Handstand Push-Up followed by one Burpee Box Jump, then two HSPU and two Burpee Box Jumps, etc. You work until the clock hits 1:30, then rest. When the clock hits 2:00, continue working, picking up where you left off.