A) 2 Rounds:
4 Windmills, Each side
8 Dumbbell Snatches
12 Ball Slams
B) 3 Rounds, with an empty barbell:
1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats
2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets
Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.
Snatch from Floor: if your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. 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 repeat the movement for one more repetitions.
EMOMx12, alternate stations A, B, C, and D.
3-5 Strict Handstand Push-Ups
5-10 Kipping Handstand Push-Ups
B. Minute 2:
3-5 Strict Pull-Up
5-10 Kipping Pull-Up
C. Minute 3:
5-10 American Swing 70#/53#
10-15 Russian Swings 70#/53#
D. Minute 4:
Note: you will perform each station 4 times, alternating a total of 4 rounds.
Minute 1 and 2: the goal is to start with a difficult or strict movement and then finish with an easier or kipping variation.
Minute 3: the same kettlebell for an unbroken set of swings should be used.
Minute 4: you should be able to complete this station in 40 seconds or less.