Warm-Up
1 Round
200m Run
200m Row
20 Air Squats
10 Muscle Snatches
5 Overhead Squats
10 Muscle Snatches
5 Empty Bar Thrusters
200m Run
Workout
Choose variation A for a workout with weights or B for body weight workout.
Variation A:
For Time:
40 Overhead Squats, 95#/65#
20 Hang Power Snatches, 95#/65#
10 Burpees Over the Bar
800m Run
800m Row
10 Burpees Over the Bar
20 Strict Press, 95#/65#
40 Hang Power Cleans, 95#/65#
Variation B:
For Time:
2 Rounds For Time
80 Jumping Squats,
40 Wide Grip Push Ups
20 Burpees Broad Jumps
800m Run
20 Burpees Broad Jumps
40 Close Grip Push Ups
80 Jumping Lunges,
Workout Tip
For variation A, make sure load on the barbell is light; scale load as needed.