Warm-Up
50 Jumping Jacks
50 High Knees
16 Sit-Ups
16 Air Squat
8 Dumbbell Hang Snatches, Right
8 Dumbbell Hang Snatches, Left
Strength
4 sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
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.(Compare to 4.29.21)
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
50-40-30-20-10
Kettlebell Swings, 35#/26#
Air Squats
25-20-15-10-5
Burpees
Toes-to-Bar
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 3 sets or less.