Warm-Up
7 Minutes for Quality:
7 Calorie Row
7 Hang Muscle Snatches
7 Front Squats
7 Knee Raises
7 Hang Muscle Snatches
7 Overhead Squats
7 Knee Raises
Strength
4 sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
(Compare to 5/3/21)
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
2 Rounds:
1000m Row
50 Kettlebell Swings, 53#/35#
25 GHD Sit-Ups
– Rest 4 Minutes
Variation B
2 Rounds:
800m Run
50 Single Leg Squats
25 V Ups
– Rest 4 Minutes
Workout Tip
For Variation A, if we do not have access to a GHD machine, scale to Toes to bar then V ups then Sit Ups. Choose a variation that is challenging. Make sure to rest the full 4 minutes before you start the second round.