Warm-Up
2 Rounds:
200m Row
200m Run
10 Ring Rows
5 Close Grip Push-Ups
Then 2 Rounds:
5 Strict Press – Empty Bar
5 Muscle Snatches – from Hip
5 Front Squats
5 Muscle Snatches – from Hip
5 Overhead Squats
Strength
4 Sets:
1 Power Snatches
2 Squat Snatches
All sets completed at an RPE 8
Strength Tip
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:
2 Rounds:
400m Row
200m Run
10 Hang Power Cleans, 135#/95#
5 Ring Muscle Ups
10 Hang Squat Cleans, 135#/95#
200m Run
400m Row
5 Minute rest
Variation B:
3 Rounds:
400m Run
20 Burpees
10 Strict Handstand Push-Ups
20 Burpees
400m Run
3 Minute rest
Workout Tip
For Variation A, make sure that Barbell movements are completed in 2 sets or less. Scale as needed. For the Ring Muscle Up, scale to 10 strict or 10 Chest-to-Bar Pull-Ups.