A) 1 Round:
20 Wall balls
B) 2 Rounds of:
5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.
Hang Power Snatch Above Knees
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
Then 1 set at 90% of [email protected]
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.
Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.
16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.
Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows
Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.