Warm-Up
2 Rounds:
200m Run
10 Burpees
10 Wall Balls
200m Run
10 Empty Bar Thrusters
10 Empty Bar Power Snatches
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Buy-In:
400M Run
Then,
21-15-9
Pull-Ups
Sit-Ups
Wall Balls, 20#/14#
Then,
400m Run
Then,
20-15-10-5
Power Snatch, 75#/55#
Thrusters, 75#/55#
Burpees
Then,
400M Run
Then,
Buy-Out:
21-15-9
Pull-Ups
Sit-Ups
Wall Balls, 20#/14#
Variation B:
Buy-In:
400M Run
Then,
21-15-9
Push-Ups
Sit-Ups
Jumping Squats
Then,
400m Run
Then,
20-16-12-8
Handstand Push-Ups
Single-Leg Squats
Burpees
Then,
400M Run
Then,
Buy-Out:
21-15-9
Push-Ups
Sit-Ups
Jumping Squats
Workout Tip
For Variation A, the load on the Barbell should be moderate to light and you should be able to cycle the power snatch movements in big sets. Scale if needed.