Warm-Up
3 Rounds:
200m Run
10 Dumbbell Snatches – Left
5 Hand Release Push-Ups
10 Dumbbell Snatches – Right
5 Hand Release Push-Ups
10 Muscle Snatches – With an Empty Bar from Above the Knee
Strength
Hang Power Snatch – Above the Knee
3 Reps@ RPE 5
3 Reps@ RPE 6
3 Reps@ RPE 7 x 2
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. Hinge so your shoulders are over the bar and the bar is above the knee position. 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 bodyweight workout.
Variation A:
For Time:
200m Run
10 Handstand Push-Ups
10 Power Cleans, 115#/75#
200m Run
8 Handstand Push-Ups
8 Power Cleans, 135#/95#
200m Run
6 Handstand Push-Ups
6 Power Cleans, 155#/105#
200m Run
4 Handstand Push-Ups
4 Power Cleans, 185#/125#
200m Run
2 Handstand Push-Ups
2 Power Cleans, 185#/125#
Variation B:
For Time:
200m Run
10 Handstand Push-Ups
50 Air Squats
200m Run
8 Handstand Push-Ups
40 Air Squats
200m Run
6 Handstand Push-Ups
30 Air Squats
200m Run
4 Handstand Push-Ups
20 Air Squats
200m Run
2 Handstand Push-Ups
10 Air Squats
Workout Tip
In Variation A, the load should slowly increase as repetitions go down.