Warm-Up

2 Rounds

200m Run

20 Ring Rows

20 Air Squats

10 Muscle Snatches 

10 Overhead Squats

Strength

Build to a heavy 2 Hang Power Snatch

(a 2@ RPE8 in the Hang Power Snatch)

Then perform the following below:

1 Hang Power Snatches Every Minute on the Minute for 5 Rounds.

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. From above the knee level, lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel. 

Workout

Variation A:

3 Rounds For Time:

10 Clean and Jerks, 135#/95#

200m Run

2 Rope Climbs

Variation B:

For Time:

30-30-30

Air Squats

400m-400m-400m

Run

30-20-10

Push Ups

400m-400m-400m

Run

Workout Tip

For Variation A, make sure load on the bar is moderate, and each set is completed in 3 sets or less. For Rope Climbs, scale to 6 strict Rope Climbs or 12 Ring Rows.

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