500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Overhead Squats, with a PVC pipe

3 Rounds with an empty bar:

3 Muscle Snatches, above the knee
3 Overhead Squats
3 Snatch Balances

*Perform with an empty bar


3×3 Hang Snatch, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Snatch above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.


2 Rounds for time:

50 Wall Balls 20#/14# to 10′
25 Power Clean and Jerks, RX: 115#/75#, AX: 75#/65#

Workout Tip

Wall Ball: athletes should be able to complete the round of 50 in 4 minutes or less. Scale load accordingly.

Power Clean and Jerks: athletes should be able to complete each round in no more than 4 minutes. Scale load accordingly. Athletes that are not yet proficient with the barbell movements may substitute dumbbell hang power clean and push press.

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