Warm-Up
2 Rounds:
200m Row
50 Singles
25 Double Unders
10 Muscle Snatches – With an Empty Bar
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:
For Time:
5-5-5
Hang Squat Cleans, 135#/95#
150-100-50
Double Unders
Then,
5-5-5
Hang Power Clean, 135#/95#
300m-200m-100m
Row
Variation B:
12 Minute AMRAP:
2 Rounds:
12 Handstand Push-Ups
200m Run
Then,
2 Rounds:
12 Single Leg Squats
12 Calorie Row
Workout Tip
For Variation A make sure the load on the bar is moderate, and each set is completed in the unbroken set.