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.