Warm-Up
A) 4 Rounds:
8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches
B) 9-6-3 reps of:
Strict Press
Muscle Snatch
Overhead Squat
Strength
EMOMx12
2 Power Snatch From Floor
Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.
Strength Tip
Start with a an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.
Workout
Capacity
Every 2 Minutes x 10 rounds:
1 Rope Climb
200m Run
Workout Tip
You should be able to complete a rope climb in 30 seconds or less and complete the run in 60 seconds or less. If you do not have access to a rope climb, scale to 3-6 strict pull-ups or 6-12 ring rows.