Warm-Up
A) 3 Rounds:
1:00 Bike
Then,
10m High Knees
10M Butt Kickers
10M Bear Crawl
10 Air Squats
B) 2 Rounds with an empty bar:
5 Muscle Snatches, from the hip
5 Power Snatches, from the hip
5 Slow Overhead Squats
Strength
3 Touch and Go Power Snatches
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8×3
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
12 Minute Ladder:
2 Deadlifts, 135#/95#
2 Hang Power Clean and Jerks, 135#/95#
2 Burpee Over the bar
2 Deadlifts, 135#/95#
2 Hang Power Clean and Jerks, 135#/95#
4 Burpee Over-the-Bar
2 Deadlifts, 135#/95#
2 Hang Power Clean and Jerks, 135#/95#
6 Burpee Over-the-Bar
2 Deadlifts, 135#/95#
2 Hang Power Clean and Jerks, 135#/95#
8 Burpee Over-the-Bar
Keep increasing Burpees by 2 every round.
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.
Each barbell station should be completed in an unbroken set. Scale load as needed. Every round after the barbell movements, add 2 burpees over the bar until the 12-minute clock is complete.