Warm-Up
2 Rounds:
80 Singles
40 Doubles
200m Run
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 1 more additional set 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::
Every 3 Minutes for 5 Rounds:
40 Double Unders
200m Run
20 Power Snatches, 95#/65#
Variation B:
Every 3 Minutes for 5 Rounds:
40 Double Unders
200m Run
40 Walking Lunges
Workout Tip
For both variations, make sure you have over 30 seconds of rest in each 3-minute interval. Scale repetitions as needed.