Warm-Up
4 Rounds:
8 Calorie Row
16 Air Squats
8 Muscle Snatches with an empty bar
16 Wall Balls
8 Ring Rows
Strength
5 sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
(Compare to 5/20/21)
Note: you should work with a weight that you could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. Load should be an RPE 7 for all sets.
Snatch High Pull: Pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every Minute on the Minute x20
Minute 1:
12-15 Calorie Row
Minute 2:
12-15 Thrusters, 95#/65#
Minute 3:
12-15 Chest to Bar Pull-Ups
Minute 4:
12-15 Hang Power Snatches, 95#/65#
Variation B
Every Minute on the Minute x20
Minute 1:
:20-30 Jumping Squats
Minute 2:
12-15 Thrusters, 95#/65#
Minute 3:
:40 Plank
Minute 4:
20-30 Jumping Lunges
Workout Tip
For Variation A and B, make sure to have at least 15 seconds of rest in each section. Scale repetitions as needed.