Warm-Up
2 Rounds:
200m Run
20 Walking Lunges
200m Run
20 Air Squats
Strength
3 Sets Each:
1 Clean High Pull
2 Power Clean
3 Front Squats
All sets completed at an RPE 7. (Compare lifts to 1.7.20)
Strength Tip
Clean High Pull: From the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
0:00-3:00
500m Row
3:00-6:00
4 Rounds:
4 Toes-to-Bar
8 Dumbbell Snatches, 50#/35#
6:00-9:00
500m Row
9:00-12:00
4 Rounds:
4 Toes-to-Bar
8 Dumbbell Snatches, 50#/35#
Variation B:
0:00-3:00
400m Run
3:00-6:00
4 Rounds:
8 V-Ups
4 Burpees
6:00-9:00
400m Run
9:00-12:00
4 Rounds:
8 V-Ups
4 Burpees
Workout Tip
For Variation A, make sure all barbell movements are completed in unbroken sets. Scale load as needed. For Variation B, make sure to have at least 15-20.