Warm-Up
A) 2 rounds:
500m Row
10 Front Squats, with an empty bar
10 Overhead Squats, with an empty bar
10 American Swings, 44#/26#
10 Sit-Ups
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 an RPE of a 7 for 3 sets of the complexes.
High Hang = mid-thigh
Low Hang= below the knee
Workout
10 Minute AMRAP:
1000m Row
Then,
max rounds:
20m Walking Lunges
10 Turkish Get-Ups 44#/26#
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.
After the 1000m row, in the remainder of the 10-minute window, perform as many rounds of 20m of walking lunges and 10 Turkish get-ups, 5 each arm.