Warm-Up

3 Rounds:

50 Singles

25 Double Unders

Then,

10 Front Squats – With an Empty Bar

10 Push Presses – With an Empty Bar

5 Thrusters – With an Empty Bar

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

For Time:

4 Rounds:

400m Run

20 Calorie Row

10 Hang Power Clean, 135#/95#

5 Thrusters, 135#/95#

Then,

2 Rounds:

100 Double-Unders

50 Push-Ups

25 Wall Balls 20#/14#

Variation B:

For Time:

20-18-16-14-12-10

Single-Leg Squats

Reverse Lunges

200m Run

Wide Push-Ups

Close Grip Push-Ups

Workout Tip

For Variation A, finish the 4 rounds of the workout first, before moving to the 2 round section. Load on the barbell should be moderate where all thrusters should be performed in an unbroken set of 5. Scale as needed.

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