A) 2 Rounds:
10 Dumbbell Front Squats
10 Dumbbell Press
10 Dumbell Step-Ups on box
B) 3 Rounds with an empty bar:
5 Slow Overhead Squats
5 Muscle Snatches, below the knee
5 Hang Power Snatch, below the knee
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch.
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.
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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.
3 Rounds of, 4 Minutes each round:
4 Handstand Push-Ups
4 High Box Jumps 30″/24”
– Rest 2 Minutes
RX+: Strict HSPU
AX: Db Press. 35#/25#
RX: As is
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 good stuff.
Each round will start with a 400M run, in the remainder of that 4 minutes complete as many rounds of the pushing variation and the jumping variation.