Warm-Up
3 Rounds:
10 Calorie Row
10 Air Squats
5 Hang Squat Cleans, with an empty barbell
5 Strict Press, with an empty barbell
Strength
1 Power Clean
2 Front Squats
– 3 sets at an RPE 8
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
15 Minute AMRAP:
15 Calorie Row
15 GHD Sit Ups
15 Hang Snatches, 75#/65#
15 Overhead Squats, 75#/65#
Variation B
15 Minute AMRAP:
15 Air Squats
15 Sit-Ups
15 Air Squats
15 V-Ups
Workout Tip
For Variation A, all barbell movements should be completed in 3 sets or less. Scale as needed.