Warm-Up
3 Rounds:
1:00 Row
10 Front Squats with an empty bar
10 Presses with an empty bar
10 Overhead Squats with an empty bar
5 Burpees
Strength
Power Snatch + Overhead Squat
(2 + 2) @ RPE5
(2 + 2) @ RPE6
(2 + 2) @ RPE7x3
Objective: Build to an RPE of 7 for the following complex. 2 Power Snatches from the ground + 2 Overhead Squats for 3 sets.
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 a bodyweight workout.
Variation A
Every Minute on the Minute for 16 Rounds:
Odd Minutes:
4 Thrusters, 115#/75#
8 Burpees Over the Bar
Even Minutes:
15/12 Calorie Row
Variation B
Every Minute on the Minute for 16 Rounds:
Odd Minutes:
4 Handstand Push-Ups
8 Burpees
Even Minutes:
200m Run
Workout Tip
For variation A and Variation B, make sure to have at least 15 seconds of rest in each 60-second station.