Warm-Up
A) 2 rounds:
10m High Knees
10m Butt Kickers
10 Russian Swings
200m Run
B) EMOM x 6
Odd Minutes:
Bike for 30 seconds.
Even Minutes:
8 Romanian Deadlifts, with an empty bar
8 Front Squats, with an empty bar
Strength
Double-Up
Choose one of the variations below you would like to work more on:
Clean Variation:
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean from the floor.
Snatch Variation:
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch from the floor.
Strength Tip
Objective:
Build to RPE of a 7 for 2 sets of the complexes.
High Hang = Mid thigh
Low Hang = Below the knee
Workout
4 Rounds For Time:
7 Thrusters, 95#/65#
14 Pull-Ups
21 Double-Unders
– Rest 60 Seconds
Note: record each split time for all 4 rounds, the goal is to try to maintain splits.
AX: 75#/55#
RX: as is
RX+: 115#/75#
Workout Tip
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.
The goal is to maintain intensity each round. Break movements up as needed to keep splits similar.