Warm-Up
4 Rounds:
20 Jumping Jacks
10 Step Ups
10 Knee Raises
5 Dumbbell Power Cleans
5 Dumbbell Push Presses
Strength
Power Snatch + Overhead Squat
(1 + 1) @ RPE5
(1 + 1) @ RPE6
(1 + 1) @ RPE7x3
Objective: Build to an RPE of 7 for the following complex. 1 Power Snatches from the ground + 1 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
8 Minutes AMRAP:
8 Toes-to-Bar
8 Box Jumps, 24”/20”
16 Dumbbell Snatches, 50#/35#
– 3 Minutes Rest
4 Minutes AMRAP:
4 Toes-to-Bar
4 Box Jumps, 24”/20”
8 Dumbbell Snatches, 50#/35#
Variation B
8 Minutes AMRAP:
8 V-Ups
8 Broad Jumps
8 Wide Grip Push-Ups
8 Close Grip Push-Ups
– 3 Minutess Rest
4 Minutes AMRAP:
4 V-Ups
4 Broad Jumps
4 Wide Grip Push-Ups
4 Close Grip Push-Ups
Workout Tip
For variation make sure the load for the dumbbell is light enough to complete 4 repetitions unbroken with your right arm and 4 with your left arm. If needed, scale toes to bar to knee raises if needed.