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. 

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