Warm-Up
3 Rounds:
200m Row
10 Overhead Squats with a PVC pipe
10 Ball Slams
10 Dumbbell Snatches, Right
10 Dumbbell Snatches, Left
After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar:
5 Hang Power Snatches
5 Hang Squat Snatches
5 Overhead Squats
Strength
Squat Snatch
2 @ RPE 8
Then take 85% of your RPE 8 of the day and complete the following:
2 Repetitions Every Minute on the Minute for 5 Rounds.
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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
10-8-6-4-2:
Hang Power Cleans, 115#/85#
Push Presses, 115#/85#
500m-400m-300m-200m-100m:
Row
Variation B:
Every Minute On the Minute for 16 rounds:
Odd Minutes:
8 Jumping Lunges
4 Down Ups
8 Air Squat
4 Down Ups
Even Minutes:
45 seconds Plank Hold
Workout Tip
In Variation B, make sure to have 15 seconds of rest each round. Scale as needed.