Warm-Up
2 Rounds:
2 Minutes on the Bike at RPE6
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
1 Power Snatches
2 Squat Snatches
All sets are to be 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. Squat snatch: Athletes should complete a full snatch with a full overhead squat.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean And Jerk,115#/75#
Toes-to-Bar
10 Calorie On the Bike – After Each Round
Variation B:
For Time:
10-8-6-4-2
V-Ups
Tuck Ups
Sit-Ups
1-Minute Plank After Each round