Warm-Up
A) 4 Rounds:
100m Row
10m High Knees
10m Butt Kickers
10m Lunges
B) 1 Round:
8 Shoulder Rolls, with a PVC pipe
8 Overhead Squats, with a PVC Pipe
8 Muscle Snatches, with an empty bar
8 Overhead Squats, with an empty bar
Strength
Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3
Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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
0:00-3:00
400M Row
3:00-6:00
400M Run
6:00-9:00
20 Power Snatches, 75#/55#
9:00-12:00
20 Burpees, over the barbell
RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose
Barbell: you should complete the barbell movements in sets of 5 or more. Scale as needed.
Each round you should have about 1 minute of rest.