Warm-Up
A)
200m Run
10 Dumbbell Power Cleans
10 Dumbbell Step-Ups
10 Wall Balls
B) 2 Rounds with an empty a bar:
5 Muscle Snatches
5 Overhead Squats
20 Double-Unders
Strength
1 Power Snatch + 1 Overhead Snatch
1 set @ RPE6
1 set @ RPE7
1 set @ RPE8x2
Strength Tip
Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.
Power Snatch: 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 perform 1 overhead squat.
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
“EMOMDAY”
Every 3 Minutes x 4 rounds:
40 Double-Unders
200m Run
10 Power Snatches, 95#/65#
AX: 75#/55#. Singles
RX: As is
RX+: 115#/75#
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.
Double-Unders: complete all 40 double-unders in 60 seconds or less! Scale repetitions as needed.
Run: this station should take you 60 seconds or less.
Snatches: complete all snatches in 30 seconds or less.