Warm-Up
3 Rounds:
250m Row
10 Empty Bar – Muscle Snatches
10 Empty Bar – Overhead Lunges
5 Hang Power Snatches
5 Overhead Squats
Strength
1 Hang Snatch
Build to a top set at an RPE 8.
Objective: Build to an RPE 8 in the Hang Squat Snatch.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 12 Rounds:
Minute 1:
5 Clean and Jerks, 155#/105#
Minute 2:
1 Rope Climb
Minute 3:
15/12 Calorie Row
Variation B:
Every 120 Seconds for 8 Rounds:
Station A:
5 Burpee Broad Jumps
10 V Ups
10 Sit-Ups
5 Burpee Broad Jumps
Minute 3:
400m Run
Workout Tip
For both variations make sure you have some rest in each station. For variation A, make sure you have 15 seconds of rest in each round and in variation B make sure to have at least 30 seconds of rest in each round.