Warm-Up
2 Rounds:
500m Row
10 Dumbbell Hang Power Cleans
5 Dumbbell Front Squats
10 Dumbbell Hang Power Snatch
5 Overhead Squats, with an empty bar
Strength
5 sets each:
1 Clean High Pull
2 Power Clean
3 Front Squats
(Compare to 5/18/21)
Note: you should work with a weight that you could power Clean for a double with good mechanics.
Clean High Pull: From the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
10 Minute Clock:
1000m Row
Then, AMRAP:
12 Deadlifts, 115#/75#
6 Hang Snatches, 115#/75#
3 Overhead Squat, 115#/75#
Variation B
10 Minute Clock:
1600m Run
Then, AMRAP:
12 Sit-Ups
6 Handstand Push-Ups
3 Burpee Broad Jumps
Workout Tip
For Variation A, make sure that the load on the barbell can be completed in unbroken sets. Scale as needed.