Warm-Up
800m Run
Then, 3 Rounds:
5 Strict Press – Empty Bar
5 Muscle Snatches – from Hip
5 Front Squats
5 Muscle Snatches – from Hip
5 Overhead Squats
Strength
4 Sets:
1 Power Snatches
2 Squat Snatches
All sets completed at an RPE 8
Strength Tip
Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel. Squat snatch: Athletes should complete a full snatch with a full overhead squat.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 16 Rounds:
Minute 1:
12/10 Calorie Row
Minute 2:
5 Hang Power Cleans, 155#/105#
5 Handstand Push-Ups
Minute 3:
12/10 Calorie Bike
Minute 4:
10 Deadlifts 155#/105#
10 Sit-Ups
Variation B:
For Time:
Every 5:00 for 4 Rounds, Alternate between station A and B.
Station A:
800m Run
Station B:
1 Minute Plank
30 Sit-Ups
20 V Ups
10 Burpees
20 V Ups
30 Sit-Ups
Workout Tip
For both variations make sure to have at least 45 seconds of rest at each station.