A) 4 Rounds:
10 Air Squats
B)3 Rounds of:
10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
Rest 30 Seconds
Power Snatch, from the floor
3 sets x 2 reps
Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.
If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes 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 overhead squat position with the hip crease of the athlete above parallel
3 Rounds For Time:
10 Hang Power Cleans, 135#/95#
Squats: athletes should be able to compete for each round of 50 squats in less than 3 minutes. Scale repetitions as needed.
Muscle-Ups: athletes that can perform muscle ups should set a time limit of 2 minutes. After 2 minutes the athletes should move to the cleans. If athletes can not perform muscle ups, scale to 1 strict ring row + 1 strict push up for every 1 muscle up.
Hang Power Clean: athletes should complete each round of cleans in 2 or fewer sets. Scale load as needed.
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