Warm-Up
A) 4 rounds:
1 Minute Bike at RPE 6
30 seconds Row at RPE 9
B) 2 Rounds:
10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar
Strength
Power Snatch
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of 3@ RPE9 for 2 more sets
Strength Tip
Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your 3@ RPE9 of the day!
In this set, 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.
If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.
Workout
30-20-10 of:
DB Snatches, 50#/35#
GHD Sit-Ups
10-20-30 of:
Calorie Bike
RX: As is
RX+: 70#/50#
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.
Dumbbell Snatches: choose a weight that is moderately challenging.
GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.
Calorie Bike: oh we going to finish with a nice 30 calorie bike!