Warm-Up
3 Rounds:
1 Minute – On The Bike
10 Walking Lunges
5 Strict Press – With A Barbell
5 RDL’s – With A Barbell
Then,
3 Rounds: With An Empty Bar
5 Muscle Snatches – From Above the Knee
5 Overhead Squats
Strength
Hang Power Snatch – Above the Knee
2 @ RPE 5
2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 1
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:
21-15-9
Hang Power Snatches, 115#/75#
9-15-21
Calorie On the Bike
Variation B:
4 Rounds:
:90 Seconds Clock:
10 Wide Grip Push-Ups
20 Walking Lunges
Max Burpees
[:90 Second Rest]
Calorie On the Bike
Workout Tip
For Variation A, make sure the repetitions of the hang power snatch are completed in 3 sets or less. Scale load as needed.