Warm-Up
4 Rounds:
20 Jumping Jacks
10 Knee Raises
5 Muscle Snatches with an Empty Bar
5 Overhead Squats with an Empty Bar
Strength
Start with an Empty Bar and Build to an RPE 8
Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat Snatch
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.
Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
16-14-12-10-8
Hang Squat Cleans,135#/95#
16-16-16-16-16
Toes-To-Bar
16-14-12-10-8
Bar Facing Burpees
Variation B:
For Time:
16-14-12-10-8
One-Legged Squats
16-16-16-16-16
Sit-Ups
16-14-12-10-8
Burpees