Warm-Up
A) 2 Rounds:
10 Step-Ups
10 Ring Rows
B) 3 Rounds of:
10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds
Strength
Snatch
2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets
Strength Tip
Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.
If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.
Workout
Every 4 Minutes x 4 rounds:
12 Calorie Row
9 Power Snatches
6 Overhead Squats
3 Bar Muscle Ups
RX+:95#/65#
RX: 75#/55#
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 of the good stuff.
Each movement should be completed in less than 60 seconds each round, scale the load and repetitions as needed to complete all 4 movements with time left to rest each round.