Warm-Up
3 Rounds:
200m Run
10 Dumbbell Hang Snatches
10 Dumbbell Strict Press
10 Hang Power Snatches – Above the Knee
Strength
Build to a Heavy 3 Hang Power Snatch
(A 3 @ RPE8 in the Hang Power Snatch)
Then perform the following below:
2 Hang Power Snatch Every Minute on the Minute for 3 Rounds.
Strength Tip
Hang Power Snatch: Athletes’ 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:
Every 5 Minutes for 3 Rounds:
400m Run
20 Dumbbell Snatches, 50#/35#
20 Box Jumps, 24”/20”
Variation B:
Every 5 Minutes for 4 Rounds:
1-Minute Plank
200m Run
20 Single Leg Squats
20 Walking Lunges
20 Push-Ups
Workout Tip
For Variation A and B, make sure to have about 45 seconds or more of rest each round. Scale as needed.