Warm-Up
4 Rounds:
12 Step-Ups on box
12 Dumbbell Deadlifts
12 Dumbbell Snatches
12 Dumbbell Front Squats
After you have completed all 3 rounds complete 3 rounds of the following with an empty bar:
5 Hang Power Snatches
5 Strict Press
5 Front Squats
Strength
1 Hang Power Snatch + 1 Squat Snatch
1 Set @ RPE 7
3 Sets @ RPE 8
Strength Tip
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Build to an RPE of 7 for 1 set of the complex (1 hang power cleans + 1 squat clean). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knees.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute On the Minute for 14 rounds:
Odd Minutes:
7 Power Cleans, 155#/105#
7 Handstand Push-Ups
Even Minutes:
7 Box Jumps. 24”/20”
7 Burpees Over-the-Bar
Variation B:
Every Minute On the Minute for 14 rounds
Odd Minutes:
5 Handstand Kick-Ups
5 Handstand Push-Ups
Even Minutes:
45 seconds Plank Hold
Workout Tip
In Variation A and B, make sure to have 15-20 seconds of rest each round. Scale as needed.