Warm-Up
A) 3 Rounds:
200M Run
10 Push-Ups
10 Ring Rows
5 Toes-to-Bar
B) 2 Rounds:
5 Muscle Snatches, from the hip
5 Power Snatches, from the hip
5 Slow Overhead Squats
Strength
2 Touch-and-Go Power Snatches
2 @ RPE 6
2 @ RPE 7
2 @ RPE 8
2@ RPE 9
2×2 @ -8% of 2@ RPE 9
Strength Tip
Objective: build-in touch-and-go repetitions of 2 for the power snatch for 1 set at RPE9. After the 2@ RPE9, perform 2 additional sets of 2 at 10% less than 2@ RPE 9 weight.
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 Minutes AMRAP:
2 Muscle-Ups
200m Run
– 2 Minute Rest
8 Minutes AMRAP:
20 Kettlebell Swings, 53#/35#
200m Run
Workout Tip
The barbell should be moderate to light for you. Complete move
Home Variation
Tabata Tuesday
8 rounds of each movement:
Jumping Lunges
Push-Ups
V-Ups
Mountain Climber