Warm-Up
200m Run
Then,
3 Rounds:
8 Hang Power Snatches – With an Empty Bar
8 Front Squats – With an Empty Bar
8 Box Jumps
4 Strict Pull-Ups
Strength
Build to a Heavy 3 Hang Power Clean
(a 3@ RPE8 in the Hang power Clean)
Then perform the following below:
2 Hang Power Cleans Every Minute on the Minute for 3 Rounds.
Strength Tip
Hang 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 any position above the knees lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
For Time:
3-2-1
Rope Climb
15-10-5
Power Snatches, 95#/65#
15-15-15
Box Jumps, 24”/20”
Variation B:
4 Rounds: For Time
20 Air Squats
200m Run
10 Burpees
200m Run
Workout Tip
For Variation A, make sure load on the barbell is moderate to light, sets should be completed in 5 repetitions for each round. Scale rope Climbs to 15-10-5 Kipping Pull-Ups or 9-6-3 Strict Pull-Ups