Warm-Up
Every 3 Minutes x 3
200m Run
Then,
With an Empty Barbell:
3 Snatch High Pull – Above the Knee
3 Muscle Snatches – Above the Knee
3 Overhead Squats
Strength
3 Sets:
1 Snatch High Pull
2 Power Snatches
3 Overhead Squats
All sets completed at an RPE 7
Strength Tip
Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.
Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
“Helen”
3 Rounds For Time:
400m Run
21 Kerttlebell Swings, 53#/35#
12 Pull-Ups
Variation B:
Every 2 Minutes for 4 Rounds
200m Run
10 Sit-Ups
5 Handstand Push-Ups
Workout Tip
For Variation A, Kettlebell Swings should be completed in 3 sets or less, scale as needed.