Warm-Up
4 Rounds:
100m Row
5 Air Squats
5 Front Squats – With an Empty Bar
5 Hang Power Cleans – With an Empty Bar
5 Thrusters – With an Empty Bar
Strength
Every Minute on the Minute for 10 Rounds:
2 Hang Power Clean + 1 Hang Clean
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 bodyweight workout.
Variation A:
For Time: 3 Rounds
1 Rope Climb
10 Box Jumps, 24”/20”
200m Run
Then,
40 Toes to Bar
Then,
3 Rounds:
1 Rope Climb
10 Box Jumps, 24”/20”
200m Run
Variation B:
For Time: 3 Rounds
40 High Knees
40 Butt Kickers
200m Run
Then,
40 V Ups
Then,
3 Rounds:
40 High Knees
40 Butt Kickers
200m Run
Workout Tip
For Variation A, scale Rope Climbs to 3 Strict Pull-Ups if needed, and scale Toes to Bar to Knee Raises or Sit Ups if needed. The modification should be challenging.