Warm-Up
2 Rounds:
400m Run
10 V Ups
10 Sit-Ups
10 Strict Press – With an Empty Bar
10 Hang Power Snatches – Above the Knee
Strength
Build to a heavy 3 Hang Power Snatch
(3 @ RPE8 in the Hang power Snatch)
Then perform the following below:
2 Hang Power Snatch Every Minute on the Minute for 3 Rounds.
Strength Tip
Hang Power Snatch: Athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From above the knee level, lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Variation A:
For Time:
60-40-20
Kettlebell Swings, 35#/26#
30-20-10
GHD Sit-Ups
15-10-5
Burpee Pull-Ups
Variation B:
For Time:
50-40-30-20-10
Sit-Ups
Air Squats
V Ups
25-20-15-10-5
Burpees
Workout Tip
For Variation A, all sets of kettlebells should be completed in 4 sets or less. For the Burpee Pull up, complete a burpee, then jump up and complete a pull up in any variation.