Warm-Up
2 Rounds
200m Run
20 Ring Rows
20 Air Squats
10 Muscle Snatches
10 Overhead Squats
Strength
Build to a heavy 2 Hang Power Snatch
(a 2@ RPE8 in the Hang Power Snatch)
Then perform the following below:
1 Hang Power Snatches Every Minute on the Minute for 5 Rounds.
Strength Tip
Hang Power Snatch: Athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From above the knee level, lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Variation A:
3 Rounds For Time:
10 Clean and Jerks, 135#/95#
200m Run
2 Rope Climbs
Variation B:
For Time:
30-30-30
Air Squats
400m-400m-400m
Run
30-20-10
Push Ups
400m-400m-400m
Run
Workout Tip
For Variation A, make sure load on the bar is moderate, and each set is completed in 3 sets or less. For Rope Climbs, scale to 6 strict Rope Climbs or 12 Ring Rows.