Warm-Up
A) 1 Round:
20 Calorie Row
20 Kettlebell Swings,
15 Calorie Row
15 Kettlebell Swings
10 Calorie Row
10 Kettlebell Swings
B) 3 Rounds:
Start with an empty bar
4 Muscle Snatches
3 Power Snatches
2 Overhead Squats
1 Snatches
Add weight and repeat
Strength
1 Power Snatch + 1 Squat Snatch
1 set @ RPE 6
1 set @ RPE 7
3 set @ RPE 8
Strength Tip
Objective: build to an RPE of 8 for 3 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.
Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.
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
2 Rounds For Time:
25 Calorie Row
50 Wall Balls, 20#/14#
100m Farmers walk
Workout Tip
Wall Balls: choose a weight that you can complete in sets of 10 repetitions every time you grab the ball.
Farmers Walk: choose the heaviest weight possible that you can carry in 100m without dropping more than 4 times!