Warm-Up
10 Minutes of Movement
200m Run
Then,
15 RDL’s – With an Empty Barbell
15 Sit-Ups
15 Snatch Grip Bent Over Row
Then,
3 Rounds: With an Empty Bar
5 Snatch Grip RDL’s
5 Snatch Grip Bent Over Rows
Strength
Snatch Grip Deadlift
5 reps @ RPE 5
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 2
Objective: Build to an RPE of 8 for 5 repetitions in the Snatch Grip Deadlift for 2 sets
This variation of the deadlift means that the hand position will be the same as your snatch lift.
In this set, we are using 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
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A::
For Time:
400m Run
Then,
10 Rounds:
9 Deadlifts, 115#/75#
6 Hang Power Cleans, 115#/75#
3 Shoulder-To-Overhead, 115#/75#
Then,
200m Run
5 Rounds:
9 Deadlifts, 115#/75#
6 Hang Power Cleans, 115#/75#
3 Shoulder-To-Overhead, 115#/75#
Variation B:
Every Minute on the Minute for 20 Rounds:
Minute 1:
Max Burpees
Minute 2:
1 Minute Rest
Minute 3:
1 Minute Plank
Minute 4:
1 Minute Rest
Workout Tip
For Variation A make sure the load on the bar is light and the majority of the repetitions should be completed in unbroken sets. Scale as needed.