Warm-Up 4 Rounds: 12 Step-Ups on box 12 Dumbbell Deadlifts 12 Dumbbell Snatches 12 Dumbbell Front Squats After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 1 Squat Snatch 1 Set …
Tag Archives: Hang Power Snatch
Thursday 06.29.23
Warm-Up 3 Rounds: 200m Run 200m Row 10 Broad Jumps 10 Air Squats After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 2 Squat Snatch 1 Set @ RPE 7 3 …
Monday 06.12.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking lunges 10 Shoulder Rolls 5 Burpees B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Objective: build to …
Wednesday 06.07.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Overhead Squats with PVC pipe 15 Sit-Ups 200m Run B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE …
Tuesday 06.06.23
Warm-Up A) 4 Rounds: 40 Single-Unders 20 Double-Unders 10 Reverse Lunges B) 2 Rounds: 10 Back Squats, with an empty bar 10 Barbell Muscle Snatches Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the …
Monday 06.12.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking lunges 10 Shoulder Rolls 5 Burpees B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Objective: build to …
Wednesday 06.07.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Overhead Squats with PVC pipe 15 Sit-Ups 200m Run B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE …
Thursday 06.01.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 15 Calorie Row B) 2 Rounds: 5 Hang Power Cleans, with an empty bar 5 Front Squats, with an empty bar 5 Presses Strength Hang Power Snatch 3 reps @ RPE 7×3 3 reps @ RPE 8 Objective: Build to an RPE …
Tuesday 06.06.23
Warm-Up A) 4 Rounds: 40 Single-Unders 20 Double-Unders 10 Reverse Lunges B) 2 Rounds: 10 Back Squats, with an empty bar 10 Barbell Muscle Snatches Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the …
Monday 05.29.23
Warm-Up 2 Rounds: 5 Hang Power Cleans, with an empty bar 5 Front Squats, with an empty bar 5 Presses Strength Hang Power Cleans 3 reps @ RPE 7×3 3 reps @ RPE 8 Objective: Build to an RPE of 7 for 3 repetitions in the Hang Power clean for 3 sets of 3 repetitions. …
Thursday 06.01.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 15 Calorie Row B) 2 Rounds: 5 Hang Power Cleans, with an empty bar 5 Front Squats, with an empty bar 5 Presses Strength Hang Power Snatch 3 reps @ RPE 7×3 3 reps @ RPE 8 Objective: Build to an RPE …
Sunday 05.21.23
Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …