Steady through
3 Wall Walks
12 Snatch High Pulls
3 Wall Walks
10 Muscle Snatch
3 Wall Walks
8 Hang Snatch from mid shin
GET POWERFUL
Squat Snatch
Every :90 for 9:00
2 Reps
Drop and Reset
GET FIT
AMRAP 3 of:
250/200m Row
10 Overhead Squats 135/95
Max Bar Facing Burpees
3:00 Rest
AMRAP 4 of:
500/400m Row
10 Overhead Squats 135/95
Max Bar Facing Burpees
3:00 Rest
AMRAP 5 of:
750/600m Row
10 Overhead Squats 135/95
Max Bar Facing Burpees
COMPETITORS EXTRA
4 Rounds of:
20 Unbroken DB Snatch 70/50
1 Max Effort HS Walk
1:00 Rest
COACHES NOTE:
Don't be afraid to sub in Bike/Ski/Run for the Row buy- in each round. Also, consider teaching the Clean, wide grip Jerk, straight into OHS. The Power or Squat Snatch can get challenging when fatigued.
ATHLETES NOTE:
Workout flow: Row should be smooth and consistent. Weight on OHS should allow for one UB set each round. Then you'll go to battle on the Burpees - that's the make or break.
Routine 3: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)