Warm-Up
1 Round:
30 Jumping jacks
15 Air Squats
200m Run
15 Air Squats
30 Jumping jacks
Then 2 Rounds:
5 Strict Press empty bar
5 Muscle Snatches from hip
5 Front Squats
5 Muscle Snatches from hip
5 Overhead Squats
Strength
4 sets:
1 Power Snatch
1 Squat Snatch
All sets completed at an RPE 8
Strength Tip
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. Squat snatch: Athletes should complete a full snatch with a full overhead squat.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 3 Minutes for 6 Rounds. Alternate between Station A and Station B
Station A:
6 Hang Power Cleans, 155#/105#
6 Push Presses, 155#/105#
12 Burpees over the Bar
Station B:
6 Bar Muscle Ups
60 Double Unders
12 Burpees Over the Bar
Variation B:
Every 3 Minutes for 6 Rounds. Alternate between Station A and Station B
Station A:
20 Air Squats
400m Run
Station B:
400m Run
20 Air Squats
Workout Tip
For Variation A, make sure that barbell movements are completed in unbroken sets. Scale as needed.