Warm-Up
500m Row
Then,
3 Round:
4 Step-Ups
8 Air Squats
4 Muscle Snatches – From Hip
8 Overhead Squats
Strength
3 Sets:
1 Snatch High Pull
1 Power Snatches
2 Squat Snatches
All sets completed at an RPE 8.
Strength Tip
Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up. Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel. Squat snatch: Athletes should complete a full snatch with a full overhead squat.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
Every 2 Minutes for 6 Rounds, Alternate between Stations A and B
Station A:
300m Row
Station B
5 Power Clean And Jerks, 135#/95#
10 Box Jumps, 24”/20
15 Air Squats
Variation B:
For Time:
Every 2:30 for 6 Rounds, Alternate between Stations A and B
Station A.
400m Run
Station B.
5 Handstand Push-Ups
10 Push-Ups
15 Air Squats
20 Lunges
Then Plank Holds until 30 seconds of time is left…
Workout Tip
For both variations make sure to have at least 30 seconds of rest in each round.