Warm-Up
A) 2 Rounds:
100m Run
10 Dumbbell Snatch
10 Dumbbell Step-Ups
100m Row
B) 2 Rounds with an empty a bar:
5 Muscle Snatches
5 Overhead Squats
20 Double-Unders
Strength
1 Power Snatch + 1 Overhead Snatch
1 set @RPE 6
1 set @RPE 7
2 sets @ RPE 8
Strength Tip
Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.
Powe 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
5 Rounds, 2 min on/ 1 min off:
2 Dumbbell Power Cleans, 50#/35#
2 Dumbbell Thrusters, 50#/35#
20 Double-Unders
AX: 35#/25#
RX: As is
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.
Dumbbell Power Cleans: you should be able to complete all dumbbell work in an unbroken set each round. Scale load as needed.
Double-Unders: you should be able to complete aal double-unders in 30 seconds or less each round.