Warm-Up
3 Rounds:
15 Wall Balls
15 Knee Raises
200m Run
Then,
With an Empty Barbell:
3 Snatch High Pull – Above-the-Knee
3 Muscle Snatches – Above-the-Knee
3 Overhead Squats
Strength
4 Sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
All sets completed at an RPE 7. (Compare lifts to 1.16.21)
Strength Tip
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.
Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Choose Variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
10-8-6-4-2
Squat Cleans, 135#/95#
Toes-to-Bar
200m-200m-200m-200m-200m
Run
Variation B:
For Time:
5 Rounds
5 Burpee Broad Jumps
10 Air Squats
200m Run
Workout Tip
For Variation A, make sure toes to bar and squat cleans are completed in 2 sets or less for every round. Scale load or repetition as needed.