Warm-Up
3 Rounds:
20 Single-Unders
10 Double-Unders
Then,
2 Rounds:
8 Walking Lunges
4 Strict Press with an empty bar
8 Overhead Squats with an empty bar
4 Hang Power Snatch with an empty bar
8 Hang Squat Snatch with an empty bar
Strength
Every Minute on the Minute for 10 Rounds
2 Hang Power Snatches + 1 Hang Snatch
Build to an RPE 8
Objective: start with an empty bar and slowly build in each round until you reach an RPE of 8 in the complex. If you reach an RPE8 in the complex before the 10 minutes is complete, stay at the load. You will have 60 seconds to complete the complex.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
15-12-9
Deadlifts, 115#/85#
Hang Power Cleans, 115#/85#
Shoulder to Overhead, 115#/85#
150-120-90
Double Unders
Variation B
For Time
Every 75 Seconds for 12 Rounds, alternating between station A and Station B.
Station A:
200m Run
Station B:
2 Rounds
4 Push-Ups
4 Burpees
8 Air Squats
8 Jumping Squats
Workout Tip
For Variation A, make sure the load on the bar is moderate. You should be able to complete each section of the workout in 2 sets or less. Scale as needed. For the double unders either practice double unders for 3 minutes for the first round, 2 minutes for the second round, and 1 minute for the third round, or perform 2x the prescribed number in single unders.