Warm-Up
2 Rounds:
200m Run
200m Row
5 Strict Pull-Ups
10 Dumbbell Deadlifts
5 Dumbbell Snatches – Right
5 Dumbbell Snatches – Left
10 Empty Bar Overhead Squats
Strength
Power Snatch + Overhead Squat
(3 + 3) @ RPE 5
(3 + 3) @ RPE 6
(3 + 3) @ RPE 7 x 2
Objective: Build to an RPE of 7 for the following complex. 3 Power Snatches from the ground + 3 Overhead Squats for 2 sets.
In this set, we are using 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
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
4 Rounds: For Time
16 Alternating Dumbbell Snatches, 50#/35#
16 Calorie Row
16 Dumbbell Hang Squat Cleans, 50#/35#
16 Calorie Row
Variation B:
4 Rounds For Time
16 Handstand Push-Ups
200m Run
16 Single Leg Squats
200m Run
Workout Tip
For Variation A, make sure the load on the dumbbell is moderate. Each set of snatches and cleans should be completed in 1 minute or less. Scale load as needed.