Warm-Up
3 Rounds:
10 Wall Balls
10 Dumbbell Snatches – Right
10 Dumbbell Snatches – Left
10 Sit-Ups
Strength
Every Minute on the Minute for 12 Rounds:
1 Hang Power Snatches + 1 Hang Snatch
Build to an RPE 8
Objective: Start with an empty bar and slowly build in each round until you reach an RPE of 8 in the complex. If you reach an RPE8 in the complex before the 10 minutes is complete, stay at the load. You will have 60 seconds to complete the complex.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 2 Minutes for 8 Rounds. Alternate between Station A and Station B.
Station A:
200m Run
20 Thrusters, 75#/65#
Station B:
20 Toes to Bar
20 Sit-Ups
Variation B:
Every 2 Minutes for 8 Rounds. Alternate between Station A and Station B.
Station A:
200m Run
20 Jumping Lunges
Station B:
20 V Ups
20 Sit-Ups
Workout Tip
For both variations make sure to have at least 15 seconds in each station, if needed, scale load as needed.