Warm-Up
Every 3 Minutes x 3
200m Row
Then,
With an Empty Barbell:
3 Snatch High Pull – Above the Knee
3 Muscle Snatches – Above the Knee
3 Overhead Squats
Strength
3 sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
All sets completed at an RPE 7
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.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 4 Minutes for 3 Rounds:
400m Row
20 Dumbbell Deadlifts, 50#/35#
10 Dumbbell Front Squats, 50#/35#
5 Dumbbell Thrusters, 50#/35#
Variation B:
Every 4 Minutes for 3 Rounds:
400m Run
20 Broad Jumps
20 Jumping Squats
20 Sit-Ups
Workout Tip
For both variations make sure to have at least 30-45 seconds of rest in each 4 minute round. Scale repetitions or distance as needed.