Warm-Up
A) 1 Round:
500m Row
15 Wall Balls
250m Row
15 Wall Balls, 14#/12#
B) 3 Rounds, with an empty barbell:
1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats
Strength
Snatch
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Strength Tip
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.
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
For Time:
200m Run
21 Handstand Push-Ups
21 Box Jumps, 24”/20”
200m Run
15 Handstand Push-Ups
15 Box Jumps, 24”/20”
200m Run
9 Handstand Push-Ups
9 Box Jumps
Workout Tip
Run: do not take more than 60 seconds on the running section, scale if needed to a 100m run.
Handstand Push-Ups: scale to strict dumbbell press if handstand push-ups need scaling. You should be able to complete the first round of Handstand Push-Ups in 2 minutes or less, the second round in 90 seconds or less, and the last round in 60 seconds or less.