Warm-Up
3 Rounds:
20 Double Unders
4 Strict Pull-Ups
8 Wall Balls
16 Walking Lunges
Then, with an Empty Bar…
2 Rounds:
5 Hang Power Snatches
5 Overhead Squats
5 Strict Press
Strength
Build to one heavy set at an RPE 8 of the following complex.
2 Power Snatches + 2 Overhead Squats.
Strength Tip
Power Snatch: Athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 12 Rounds
Minute 1: 5 Clean and Jerks, 155#/105#
Minute 2: 10 Burpees Over-the-Bar
Minute 3: 20 Sit-Ups
Minute 4: 40 Double Unders
Variation B:
Minute 1: 5-10 Strict Handstand Push-Ups
Minute 2: 10 Burpee Broad Jumps
Minute 3: 20 Sit-Ups
Minute 4: 00:40-Second Plank Hold
Workout Tip
For both variations make sure to have at least 15 seconds of rest in each station. Scale as needed.
For Variation B, the Burpee Broad Jump is a movement where one repetition is 1 burpee followed by a broad jump.