Warm-Up
3 Rounds:
400m Run
10 Dumbbell Snatches
10 Dumbbell RDL’s
10 Sit-Ups
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 3
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::
Every 2 Minutes x 8 Sets:
8 DB Deadlifts, 50#/35#
4 DB Hang Cleans, 50#/35#
200m Sprint
Variation B:
Every 2 Minutes x 8 Sets:
8 Burpees
8 Jumping Lunges
200m Sprint
Workout Tip
For both variations sprint through the movements and rest in the remainder of the 2-minute window. Make sure to have at least 30 seconds of rest.