Warm-Up

10 Minutes of Movement

200m Jog

10 Hang Dumbbell Snatches

10 Step-Ups

10 Strict Press

10 Air Squats

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

Variation A:

10 Minute Clock:

2 Power Snatches, 95#/65#

2 Box Jumps, 24”/20”

200m Run

4 Power Snatches

4 Box Jumps, 24”/20”

200m Run

6 Power Snatches

6 Box Jumps, 24”/20”

200m Run

After every 200m Run, add another 2 repetitions to the Power Snatch and Box Jump.

[3 Minute Rest] 

10 Minute Clock:

2 Deadlifts, 185#/125# 

200m Run

4 Deadlifts, 185#/125# 

4 Box Jumps, 24”/20”

200m Run

6 Deadlifts, 185#/125# 

6 Box Jumps, 24”/20”

200m Run

After every 200m Run, add another 2 repetitions to the Deadlift and Box Jump.

Variation B:

For Time:

20-18-16-14-12-10

Jumping Squats

Jumping Lunges

200m Run

Wide Grip Push-Ups

Close Grip Push-Ups

Workout Tip

For Variation A, make sure to continue to increase repetitions by 2 for all movements after every 200m Run.

Leave a comment

Your email address will not be published. Required fields are marked *