A) Every 3 Minutes x 3 rounds:
10 Dumbbell Power Cleans
B) Every 2 Minutes x 3 rounds:
(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats
3 sets x 3 reps
Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.
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.
9 Power Cleans*
9 Front Squats
6 Power Cleans
6 Front Squats
3 Power Cleans
3 Front Squats
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the go
Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.
Front Squat: you should choose a weight that you can complete in 2 sets or less.
Double-Unders: scale to single-unders x 2 the repetitions listed.