Warm-Up
2 Rounds:
2 Minutes on the Bike at RPE 6
Then,
With an Empty Barbell:
3 Snatch High Pull – Above the Knee
3 Muscle Snatches – Above the Knee
3 Overhead Squats
Strength
4 Sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
All sets completed at an RPE 7. (Compare lifts to 1.22.21)
Strength Tip
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.
Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and 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 a bodyweight workout.
Variation A:
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean And Jerk, 115#/75#
Toes-to-Bar
10 Calorie On the Bike (After Each Round)
Variation B:
For Time:
10-8-6-4-2
V-Ups
Tuck Ups
Sit-Ups
1-Minute Plank (After Each Round)
Workout Tip
For Variation A, make sure the load for the Hang Power Cleans is moderate to light. All sets should be completed in unbroken sets. After each round of Hang Power Cleans and Toes-to-Bar completed 10 calories on the Bike.