Warm-Up
A) 3 Rounds:
10m High Knees
10m Butt kickers
20 Double-Unders
B) 2 Rounds:
10 Hang Power Snatches, with an empty bar
10 Wall Balls
10 Hand-Release Push-Ups
Strength
Power Snatch
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then 85% of 2@ RPE9 for 4 more sets
Strength Tip
Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch, then perform 4 additional sets of 2 repetitions at 85% of your 2@ 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
9 Power Cleans, 135#/95#
9 Front Squats, 135#/95#
9 Shoulder-to-Overhead, 135#/95#
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulder-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulder-to-Overhead
30 Double-Unders
RX+: 185#/135#
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.
Barbell movements: scale the load so you can complete each section in unbroken sets.
Double-Unders: scale to 2x repetitions for single-unders if we do not have double-unders yet.