Warm-Up
3 Rounds:
14 Ring Rows
7 Push-Ups
14 Air Squats
7 Wall Balls
Then,
3 Rounds: With an Empty Bar
5 Muscle Snatches – From Above the Knee
5 Overhead Squats
Strength
Hang Power Snatch – Above the Knee
3 Reps @ RPE 5
3 Reps @ RPE 6
3 Reps @ RPE 7
3 Reps @ RPE 8 x 1
Then perform 1 more additional set of 3 at 90% of 3 Reps @ RPE 8 of the day.
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::
2 Rounds:
21 Pull-Ups
21 Hand Release Push-Ups
Then,
2 Rounds:
21 Power Snatch, 75#/55#
21 Wall Balls, 20#/14#
Variation B:
30-20-10
Hand Release Push-Ups
Burpees
60-40-20
Sit-Ups
Workout Tip
For both variations A, the power snatch and wall ball should be completed in 2 sets or less. Scale load as needed.