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.

(Compare to 10.7.21)

 

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.

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