Warm-Up
A) 2 Rounds:
500m Row
15m High Knees
15m Butt Kickers
15 Goblet Squats
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:
1 Low Hang Power Clean + 2 Power Clean from the floor
Snatch Variation:
1 Low Hang Power Snatch + 2 Power Snatch from the floor
Strength Tip
Objective: build to an RPE of an 8 for 3 sets of the complexes.
Low Hang = below the knee
Workout
5 Rounds for Time:
12 Calorie Row/Bike
9 Deadlifts
6 Hang Power Cleans, 135#/95#
3 Shoulder-to-Overhead, 135#/95#
RX+: 155#/105#
RX: 135#/95#
AX: 95#/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 barbell should be moderate to light for you. Complete movements in multiple repetitions.
Home Variation
EMOMx20:
Odd: 30 Seconds Hollow Hold
Even:30 Second Max Push-Ups