Warm-Up
A) 250m Row
Rest 30 Seconds
Repeat for 3 rounds
B) 2 rounds:
12 Kettlebell Swings
12 Overhead Squats, with a PVC pipe
12 Push-Ups
12 Overhead Squats, with a PVC pipe
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
“EMOMDAY”
Alternate stations A and B.Every 3 min x 6 rounds
A.
500m Row
B.
12 Deadlifts, 135#/95#
9 Hang Power Cleans, 135#/95#
6 Shoulder to Overhead,135#/95#
3 Muscle-Ups
RX+: 155#/105#
AX: 95#/65#
RX: as is
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 station should not take more than 2:30 each round. Scale reps, load, and distance as needed.