Warm-Up
3 Rounds:
200m Run
15 Strict Barbell Press
15 Air Squats
Then,
3 Rounds: With an Empty Bar
5 Muscle Snatches – From Above the Knee
5 Overhead Squats
Strength
Hang Power Snatch – Above the Knee
3 Reps @ RPE 5
3 Reps @ RPE 6
3 Reps @ RPE 7
3 Reps @ RPE 8 x 1
Then perform 2 more additional sets of 3 at 90% of 3 Reps @ RPE 8 of the day.
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. Hinge so your shoulders are over the bar and the bar is above the knee position. 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 bodyweight workout.
Variation A:
For Time:
200m Run
10 Handstand Push-Ups
10 Squat Cleans 95#/65#
200m Run
8 Handstand Push-Ups
8 Squat Cleans 95#/65#
200m Run
6 Handstand Push-Ups
6 Squat Cleans 95#/65#
200m Run
4 Handstand Push-Ups
4 Squat Cleans 95#/65#
200m Run
2 Handstand Push-Ups
2 Squat Cleans 95#/65#
Variation B:
5 Rounds For Time:
200m Run
10 Handstand Push-Ups
20 Air Squats
Workout Tip
For Variation A, make sure the load is light for the Squat Cleans.