Warm-Up
2 Rounds:
2 Minutes on the Rower at RPE6:
20 Step-Ups
10 Dumbbell Snatches Left
10 Dumbbell Snatches Right
10 Overhead Squats with an empty bar
Strength
5 sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
(Compare to 5/12/21)
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
For Time:
50 Box Jumps, 24”/20”
50 Dumbbell Push Presses, 50#/35#
50 Calorie Row
50 Dumbbell Snatches, 50#/35#
50 Box Jumps, 24”/20”
Variation B
For Time:
400m Run
40 Single Leg Squats
40 Burpees
40 Jumping Lunges
400m Run
Workout Tip
For Variation A, make sure the load on the dumbbells is moderate and sets are completed in 10 reps or less. Scale load as needed.