A) 4 min EMOM (every minute on the minute):
8 Wall Ball 20lb/14lb
8 Ring Rows
B) Every 3 Minutes x 3 rounds, with an empty barbell:
3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Objective: build to a heavy single squat snatch.
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.
4 Rounds For Time:
8 Hang Clusters (Hang Clean + Thruster)
2 Rope Climbs
AX: 75#/55#. 20 Ring Rows
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.
Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.