Warm-Up
A) 2 Rounds:
200m Row
8 American Swings
8 Dumbbell Snatches
8 Sit-Ups
B) 3 rounds:
6 Snatch Grip RDL, with an empty bar
6 Hang Power Snatch, with an empty bar
6 Jumping Squats
Strength
3 Touch and Go Power Snatches
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8
Strength Tip
Objective: build-in touch-and-go repetitions of 3 for the power snatch. Make sure the weight is light enough to complete each set without dropping the bar. If the form needs work, stay at the high hang position.
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
EMOMDAY
Every 2 minutes alternate Station A and Station B for a total of 6 rounds ( 3 of each)
A. 2 Rounds:
3 Deadlifts, 185#/135#
6 Burpees Over-the-Bar
9 Toes-to-Bar
B. 30/24 Calorie Row
RX+: 225#/155#
RX: As is.
AX: 155#/105#, Knee raises. 20/16 calories
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each station in sections A and B should be completed in less than 90 seconds. Scale loads and repetitio