Warm-Up
Every 2 Minutes x 3, with an empty barbell:
3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
6 Burpees
Strength
4 sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
Note: you should work with a weight that you could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts. Load should be an RPE 7 for all sets.
Snatch High Pull: Pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every 4 Minutes x 4 rounds:
30 Cal Row
20 Dumbbell Hang Snatches, 50#/#35#
10 Dumbbell Front Squats, 50#/35#
Variation B
Every 4 Minutes x 4 rounds:
400m Run
20 Jumping Squats
10 Burpees
Workout Tip
For Variation A and B make sure you have 30 seconds to 45 seconds of rest each round. For Variation A, dumbbell movements should be completed in 2 sets or less. Scale as needed.