A) 2 rounds:
10 Dumbbell Snatches
10 Wall Balls
B) 3 rounds with an empty bar:
6 Hang Power Snatch, above the knee
4 Hang Power Snatch, below the knee
2 Overhead Squats
Power Snatch From Ground
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]
In this set, 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.
Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground 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.
36 Dumbbell Lunges, 50#/35#
36 Dumbbell Power Cleans, 50#/35#
24 Dumbbell Lunges, 50#/35#
24 Dumbbell Power Cleans, 50#/35#
12 Dumbbell Lunges, 50#/35#
12 Dumbbell Power Cleans, 50#/35#
Dumbbell Lunge: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed
Dumbbell Power Clean: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed.