Warm-Up
A) 3 Rounds:
200m Run
20 Walking lunges
10 Shoulder Rolls
5 Burpees
B) 3 rounds, with an empty bar:
5 Hang Power Snatch
5 Strict Press
5 Overhead Squats
Strength
2 Hang Power Snatch + 1 Squat Snatch
1 Set @ RPE 7
3 Sets @ RPE 8
Strength Tip
Objective: build to an RPE of 7 for 1 set of the complex (2 hang power Snatch + 1 squat Snatch). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knee.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
200m Run
200m Row
20 Power Snatches, 75#/55#
20 Burpees Over The Bar
– 3 Minutes rest
200m Run
200m Row
15 Power Snatches, 75#/55#
15 Burpees Over The Bar
– 3 Minutes rest
200m Run
200m Row
10 Power Snatches,75#/55#
10 Burpees Over The Bar
Variation B:
400m Run
30 One-Legged Squats
15 Handstand Push-Ups
– Rest 3 Minutes
400m Run
20 One-Legged Squats
10 Handstand Push-Ups
– Rest 3 Minutes
400m Run
10 One-Legged Squats
5 Handstand Push-Ups
Workout Tip
– After each complete round rest 3 minutes. Make sure for variation A all snatches are unbroken.
– For variation B, make sure Handstand Push-Ups are unbroken, scale to close grip push-ups or scale repetitions as needed.