Warm-Up
1 Round:
20 Step-Ups
10 Front Squats, with an empty bar
20 Russian Swings
10 Overhead Squats, with an empty bar
20 Box Jumps
10 Squat Snatches, with an empty bar
Strength
Squat Snatch
2 @ RPE5
2 @ RPE6
2 @ RPE7x3
Objective: Build to an RPE of 7 for the 2 squat snatches for 3 sets.
In this set, 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 a bodyweight workout.
Variation A
Every 2 Minutes x 8
2 Rope Climb
4 High Box Jumps, 30”/24”
8 Kettlebell Swings, 53#/35#
Variation B
Every 2 Minutes x 8 rounds:
20 High Knees
20 Butt Kickers
10 Wide Push-Ups
10 Close Grip Push-Ups
20 High Knees
20 Butt Kickers
Workout Tip
For variations A and B, make sure to have at least 20 seconds of rest in each round.