Warm-Up

2 Rounds:

400m Run
10 Hang Dumbbell Snatches
10 Ring Rows
10 Hand Release Push-Ups
10 Air Squats

Strength

1 Push Press
2 Split Jerk

-3 sets at an RPE 8

Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an RPE 7. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

Workout

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

Variation A

For Time:
30 Dumbbell Push Presses, 50#/35#
400m Run
20 Dumbbell Front Squats, 50#/35#
400m Run
10 Dumbbell Thrusters, 50#/35#
400m Run

Variation B

2 Rounds For Time:

60 Second Plank
400m Run
30 Push-Ups
400m Run
15 Burpees
400m Run

Workout Tip

Variation A, make sure the load on the dumbbell movements is light enough to complete in 3 sets or less for all the movements. Scale load as needed.

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