Warm-Up
1 Round:
400m Run
40 Singles
20 Double Unders
10 Wall Balls
Then with an Empty Barbell:
3 Rounds:
3 Hang Power Cleans
3 Hang Squat Cleans
3 Thrusters
Strength
3 Sets:
1 Clean High Pull
1 Power Clean
2 Squat Cleans
All sets are to be completed at an RPE 7.
Strength Tip
Clean High Pull: From the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion. Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel. Squat Clean is a full clean from the ground where the athlete squats where the hip crease goes below the knee.
Workout
Variation A:
3 Rounds:
3 Ring Muscle Ups
6 Burpees Over the Bar
12 Power Snatches, 95#/65#
60 Double Unders
3 Ring Muscle Ups
3 Minute Rest
Variation B:
5 Rounds:
6 Strict Handstand Push-Ups
9 Burpees
12 V Ups
15 Burpees
3 Minute Rest
Workout Tip
For Variation A, make sure the load is something you can complete in 3 sets or less for the Ring Muscle-Ups and power snatch. Scale muscle ups to 15 Strict Pull-Ups or 15 Chest to Bar Pull-Ups if needed.