Friday 01.06.23

Warm-Up

2 Rounds:

200m Run

10 Burpees

10 Wall Balls 

200m Run

10 Empty Bar Thrusters

10 Empty Bar Power Snatches

 

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

Buy-In:

400M Run

Then,

21-15-9

Pull-Ups

Sit-Ups 

Wall Balls, 20#/14#

Then,

400m Run

Then,

20-15-10-5

Power Snatch, 75#/55#

Thrusters, 75#/55#

Burpees

Then,

400M Run

Then,

Buy-Out: 

21-15-9

Pull-Ups

Sit-Ups 

Wall Balls, 20#/14#

 

Variation B:

Buy-In:

400M Run

Then,

21-15-9

Push-Ups 

Sit-Ups 

Jumping Squats

Then,

400m Run

Then,

20-16-12-8

Handstand Push-Ups

Single-Leg Squats

Burpees

Then,

400M Run

Then,

Buy-Out: 

21-15-9

Push-Ups 

Sit-Ups 

Jumping Squats

Workout Tip

 For Variation A, the load on the Barbell should be moderate to light and you should be able to cycle the power snatch movements in big sets. Scale if needed.

Leave a comment

Your email address will not be published. Required fields are marked *