Warm-Up
A) 4 Rounds:
8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches
B) 9-6-3 reps of:
Strict Press
Muscle Snatch
Overhead Squat
Strength
1 Power Snatch + 1 Overhead Snatch
1 set @ RPE6
2 sets @ RPE7
Strength Tip
Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the olympic movements with the assigned rep ranges with every weight jump.
Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then perform 1 overhead squat.
In this set, we use 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
Capacity
4 Rounds For Time:
2 Rope Climbs
200m Run
10 Dumbbell Thrusters, 35#/25#
200m Run
Workout Tip
Rope Climb: you should be able to complete both rope climbs in 60 seconds or less, scale repetitions as needed.
Dumbbell Thrusters: you should choose a weight that you can complete all 10 repetitions in :60 or less, scale as needed.