Warm-Up
3 Rounds:
1 Minute on the bike at a 6/10 effort (RPE6)
Then,
10 Air Squats
10 Front Squats with an empty bar
5 Strict Presses with an empty bar
5 Overhead Squats with an empty bar
5 Hang Squat Cleans with an empty bar.
Strength
Every Minute on the Minute for 10 Rounds
2 Hang Power Clean + 1 Hang Clean
Build to an RPE8
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 a bodyweight workout.
Variation A
4 Rounds:
90 Second Clock
8 Power Snatches, 95#/65#
8 Overhead Squats, 95#/65#
Max Calories on the Bike
Rest 90 Seconds
Variation B
4 Rounds:
90 Second Clock
16 Sit-Ups
16 Push-Ups
Max Burpees
Rest 90 Seconds
Workout Tip
For variation A, make sure the load on the bar is light. Each set of snatches and overhead squats should be completed in unbroken sets. Scale load as needed.