Warm-Up
2 rounds:
400m Run
10 Russian Swings
10 Walking Lunges
10 Dumbbell Strict Press
10 Dumbbell Push Press
Strength
1 Push Press
2 Power Jerk
3 Split Jerk
3 sets at an RPE 7
Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an RPE 7.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
15 Minute AMRAP:
4 Hang Power Cleans, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#
After every 3 rounds run 400ms.
Variation B
15 Minute AMRAP:
4 Handstand Push-Ups
8 Burpees
12 Air Squats
24 Mountain Climbers
After every 4 rounds run 400ms.
Workout Tip
For variation A, make sure the load on the barbell is moderate to light, all sets should be completed in 1 set. Wall balls should be completed in 2 sets or less. Scale as needed.