Warm-Up
2 Rounds:
20 Singles Unders
10 Double Unders
20 Walking Lunges
10 Front Squats – With an Empty Bar
20 Singles Unders
10 Double Unders
2 Hang Squat Cleans – With an Empty Bar
10 Strict Press
Strength
Every Minute on the Minute for 12 Rounds:
1 Hang Power Clean + 1 Hang Clean
Build to an RPE 8
Objective:
Start with an empty bar and slowly build in each round until you reach an RPE of 8 in the complex. If you reach an RPE8 in the complex before the 10 minutes is complete, stay at the load. You will have 60 seconds to complete the complex.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 12 Rounds:
Odd Minutes:
8 Power Snatches, 95#/65#
8 Overhead Squats, 95#/65#
Even Minutes:
40 Double Unders
Variation B:
Every Minute on the Minute for 12 Rounds:
Odd Minutes:
8 Close Grip Push-Ups
8 Wide Grip Push-Ups
Even Minutes:
8 V-Ups
8 Tuck-Ups
8 Sit-Ups
Workout Tip
For Variation A and B, make sure to have at least :15 of Rest each round. Scale load or repetitions as needed.