Warm-Up
A) 2 rounds:
200m Run
20 Double-Unders
10 Burpees No Push-Up
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
For Time:
20-20-20-20
Row Calories
10-8-6-4
Hang Power Cleans, 135#/95#
10-8-6-4
Front Squats, 135#/95#
AX: 115#/75#/.
RX: as is
RX+: 155#/105#.
Home Variation:
15-Minute AMRAP:
3 Burpees
3 Air Squats
3 Burpees
6 Air Squats
3 Burpees
9 Air Squats…etc
– Increase air squats by 3 repetitions after each set of burpees.
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.