Warm-Up
A) 2 Rounds:
5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe
B) Every 3 Minutes x 3, with an empty barbell:
3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
Strength
Snatch
2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets
Strength Tip
Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.
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
3 Minute AMRAP x 2 Rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead
– 2 Minute Rest between rounds
Then,
3 min AMRAP:
Max Calorie Bike
RX+:135#/95#
RX: 95#/65#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each barbell section should be completed in an unbroken set. Scale load as needed.