Warm-Up
10 Minutes of Movement
20 Step-Ups
7 Dumbbell Snatches – Right
20 Sit-Ups
7 Dumbbell Snatches – Left
20 Air Squats
Strength
Start with an Empty Bar and Build to an RPE 8.
Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Cleans / Even Minutes Perform 1 Squat Cleans
Strength Tip
Here 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.
Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
14 Minute AMRAP
14 Dumbbell Snatches, 50#/353
14 Toes-to-Bar
14 Box Jumps, 24’’20”
Variation B:
14 Minute AMRAP
1-Minute Plank Hold
14 Sit-Ups
14 Broad Jumps
14 Single-Leg Squats
Workout Tip
For both Variations make sure each section is complete in 3 sets or less scale.