Warm-Up
2 Rounds:
20 Russian Swings
15 Air Squats
10 Hand Release Push-Ups
5 Burpees
Strength
Hang Power Clean – Above the Knee
3 @ RPE 5
3 @ RPE 6
3 @ RPE 7 x 2
Strength Tip
Hang Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. Hinge so your shoulders are over the bar and the bar is above the knee position. Receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Variation A:
Every 5 Minutes for 3 Rounds:
10-15 Calorie Bike
10-15 Kettlebell Swings, 53#/35
10-15 Hand Release Push-Ups
10-15 Calorie Bike
Variation B:
Every 5 Minutes for 3 Rounds:
15 Down Ups
30 Mountain Climbers
60-Second Plank
30 Mountain Climbers
15 Down Ups
Workout Tip
For Variations A and B, make sure to have at least 1 minute of rest each round. For Variation B, the Down-Up is a Burpee where your arms remain straight in the Push-Up position.