Every 2 minutes for 12 minutes:
3 Power Snatch (Touch and Go) at 80-85% of best set of 3
Newer athletes scale to singles and work on positions
or
Fitness
Hip Thrust
Every 3 minutes for 12 minutes:
Build to a 5RM (3 second pause) Hip Thrust, Pause should occur each rep
Accessories (for all):
EMOM for 9 minutes:
5 Hang Muscle Snatch, moderate or light weight
50 Second Cossack Squats, alternating
10 Seated External Rotation each side w/DB (elbow on knee)
Workout 2
Time Cap: 12 Minutes
4 Rounds for time
25 Toes to Bar
75 Double Under
4-3-2-1 Snatch
Notes:
L1: Toes to Rig, Single Unders, Work on light weight snatches
L2: 90,100,110,120/55,65,75,80
Rx: 165, 175, 185, 195/100, 110, 120, 130
Rx+: 205, 215, 225, 235/ 145, 155, 160, 165
For Reference-Rx by age group:
35-39
25/25
75 / 75
145, 155, 160, 165 / 205, 215, 225, 235
40-44
25/25
75 / 75
130, 140, 145, 155 / 195, 205, 215, 225
45-49
20/20
60 / 60
110, 120, 130, 140 / 175, 185, 195, 205
50-54
20/20
60 / 60
100, 110, 120, 130 / 165, 175, 185, 195
55-59
16/16
50 / 50
90,100,110,120 / 145,155,165,175
60-64
14/14
40 / 40
70,75,85,90 / 115,125,135,140
65-69
14/14
40 / 40
55,65,75,80/ 90,100,110,120
70+
12/12
30 / 30
55,60,65,70 /90,95,100,105
5 Rounds for Time:
25 SIt-Ups
15 DB Hang Cleans
12/10 Cals Bike
Notes:
L1: 15/10
L2: 25/20
Rx: 50/35
Clean + Jerk - 70% x (2+1), 75% x (2+1), 80% x (2+1), 83% x (2+1) x 2
Every 2 minutes for 10 minutes:
5-8 Reps Weighted Ring Dips, RPE 7
Across
if 5 unweighted is hard, stick to 5.
3 Rounds
Single Leg Leg Press, Heavy, 10 per side
Heavy Sled Push and Pull X2
Weighted Side Plank X30 seconds
Every 2 minutes for 12 minutes:
3 Power Snatch (Touch and Go) at 80-85% of best set of 3
Newer athletes scale to singles and work on positions
or
Fitness
Hip Thrust
Every 3 minutes for 12 minutes:
Build to a 5RM (3 second pause) Hip Thrust, Pause should occur each rep
Accessories (for all):
EMOM for 9 minutes:
5 Hang Muscle Snatch, moderate or light weight
50 Second Cossack Squats, alternating
10 Seated External Rotation each side w/DB (elbow on knee)
Workout 2
Time Cap: 12 Minutes
4 Rounds for time
25 Toes to Bar
75 Double Under
4-3-2-1 Snatch
Notes:
L1: Toes to Rig, Single Unders, Work on light weight snatches
L2: 90,100,110,120/55,65,75,80
Rx: 165, 175, 185, 195/100, 110, 120, 130
Rx+: 205, 215, 225, 235/ 145, 155, 160, 165
For Reference-Rx by age group:
35-39
25/25
75 / 75
145, 155, 160, 165 / 205, 215, 225, 235
40-44
25/25
75 / 75
130, 140, 145, 155 / 195, 205, 215, 225
45-49
20/20
60 / 60
110, 120, 130, 140 / 175, 185, 195, 205
50-54
20/20
60 / 60
100, 110, 120, 130 / 165, 175, 185, 195
55-59
16/16
50 / 50
90,100,110,120 / 145,155,165,175
60-64
14/14
40 / 40
70,75,85,90 / 115,125,135,140
65-69
14/14
40 / 40
55,65,75,80/ 90,100,110,120
70+
12/12
30 / 30
55,60,65,70 /90,95,100,105
5 Rounds for Time:
25 SIt-Ups
15 DB Hang Cleans
12/10 Cals Bike
Notes:
L1: 15/10
L2: 25/20
Rx: 50/35
Clean + Jerk - 70% x (2+1), 75% x (2+1), 80% x (2+1), 83% x (2+1) x 2
Every 2 minutes for 10 minutes:
5-8 Reps Weighted Ring Dips, RPE 7
Across
if 5 unweighted is hard, stick to 5.
3 Rounds
Single Leg Leg Press, Heavy, 10 per side
Heavy Sled Push and Pull X2
Weighted Side Plank X30 seconds