A) 3 Rounds:
10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
B) 9-6-3 reps of:
Muscle Snatch, at Mid shin
2 Power Snatch, From Floor
Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.
Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.
3 Rounds For Time:
15 Calorie Row
9 Thrusters, 95#/65#
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Thrusters: you should be able to complete all repetitions unbroken
Toes-to-Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.
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