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.

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