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
Power Snatches, unbroken
3 sets x 4 reps
Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.
Unbroken Power Snatch: 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.
Every 2 Minute x 8 Rounds:
5 Squat Cleans
10 Burpees Over the Bar
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.
Squat Cleans: should be unbroken. Scale load as needed.
Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.