Warm-Up
A) 3-Minute Row
B) 2 Rounds:
5 Strict Press
5 Back Squat
5 Strict Press
5 Front Squat
5 Strict Press
5 Overhead Squat
Strength
Double-Up
Choose one of the variations below you would like to work more on:
Clean Variation:
2 Low Hang Power Clean + 1 Power Clean from the floor
Snatch Variation:
2 Low Hang Power Snatch + Power Snatch from the floor
Strength Tip
Objective: build to an RPE of a 7 for 3 sets of the complexes.
Low Hang = Below the knee
Workout
3 Thrusters, 115#/75#
6 Pull-Ups
9 Calorie Bike
3 Thrusters, 115#/75#
6 Pull-Ups
12 Calorie Bike
3 Thrusters, 115#/75#
6 Pull-Ups
15 Calories Bike
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.
Make sure to pause for a 1 second at the top of each push-up position. Each round of DB power cleans should be completed in 3 sets or less.