Warm-Up
2 Rounds:
200m Run
200m Row
10 Dumbbell Strict Press
10 Dumbbell Deadlifts
10 Sit-Ups
Then,
3 Rounds: With an Empty Bar
5 Snatch Grip RDL’s
5 Snatch Grip Bent Over Rows
Strength
Snatch Grip Deadlift
5 reps @ RPE 5
5 reps @ RPE 6
5 reps @ RPE 7 x 1
Objective: Build to an RPE of 8 for 5 repetitions in the Snatch Grip Deadlift for 1 set.
This variation of the deadlift means that the hand position will be the same as your snatch lift.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
200m-200m-200m-200m
Row
200m-200m-200m-200m
Run
20-15-10-5
GHD Sit-Ups
Variation B:
For Time:
100-80-60-40-20
Mountain Climbers
200m-200m-200m-200m-200m
Run
25-20-15-10-5
Burpees
Workout Tip
For Variation A, If we can not perform GHD Sit-Ups, perform Toes-to-Bar or Knee Raises.