Warm-Up
A) 2 Rounds:
200m Run
10 Dumbbell Snatches (5L/5R)
10 Ball Slams
B) 3 Rounds with an empty bar:
5 Slow Overhead Squats
5 Muscle Snatches, below the knees
5 Hang Power Snatch, below the knees
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
2 Rounds for time:
600m Row
30 GHD Sit-Ups
15 Overhead Squats, 95#/65#
RX+: 115#/75#
AX: 95#65#. Front Squat.
RX: 95#65#
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.
GHD: scale GHD to toes-to-bar or knee raises if needed. This station should not take you more than 2 minutes to complete each round.
Overhead Squats: complete each round of ohs in 3 sets or less. Scale load as needed, or scale to a front squat, if the overhead position needs more work.