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 Floor
3 sets x 1 rep
Objective: build over the first four sets to a manageable single, then repeat that weight for three sets total.
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.
For Total Reps:
2:00 Rope Climbs, 15′
2:00 Kettlebell Swings, 24kg/16kg
1:30 Rope Climbs, 15′ Ascent
1:30 Kettlebell Swings, 24kg/16kg
1:00 Rope Climbs, 15′ Ascent
1:00 Kettlebell Swings, 24kg/16kg
0:30 Rope Climbs, 15′ Ascent
0:30 Kettlebell Swings, 24kg/16kg
Rope Climbs: if athletes do not have access to ropes, modify in the following order. Strict Pull Ups, ring rows, Jumping chest to bar pull-ups.
Kettlebell Swings: athletes should pick a load that they can complete sets of 10-15 repetitions everytime they pick the bell up!
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