Warm-Up

10 Minutes of Movement

10 Calorie Row

5 Strict Empty Bar Presses

10 Empty Bar – Muscle Snatches

5 Empty Bar – Overhead Squats

10 Dumbbell Hang Power Cleans

 

Strength

Every Minute on the Minute for 8 Rounds

1 Hang Power Snatches + 1 Hang Snatch

Build to an RPE 7

Objective:

Start with an empty bar and slowly build in each round until you reach an RPE of 7 in the complex. If you reach an RPE7 in the complex before the 8 minutes is complete, stay at the load. You will have 60 seconds to complete the complex. Next week we will perform a Hang Snatch Single.   

 

Workout

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

Variation A:

For Time:

32-32-32-32

Double Unders

16-16-16-16

Dumbbell Hang Power Cleans, 50#/35#

8-8-8-8

Devils Presses, 50#/35#

40-30-20-10

Calorie Row

 

Variation B:

Every 3 Minutes for 5 Rounds. Alternate between Station A and Station B.

Station A:

200m Run

15 Handstand Push-Ups

10 Burpees

Station B:

200m Run

15 V-Ups

1-Minute Plank

 

Workout Tip

 For both variations make sure to have at least 30 seconds of rest in each station.

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