Warm-Up
12 Minutes of Movement
200m Run
10 Box Jumps
5 Burpees
10 Muscle Snatches – With an Empty Bar
15 Front Squats – With an Empty Bar
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
50 Hang Power Snatches, 75#/55#
50 Burpee Box Jump Overs, 34”/20”
25 GHD Sit-Ups
50 Strict Presses, 75#/55#
25 Burpee Chest-to-Bar Pull-Ups
25 GHD Sit-Ups
25 Overhead Squats, 75#/55#
25 Burpee Over the Bar
25 GHD Sit-Ups
Variation B:
For Time:
60 Jumping Squats
200m Run
60 Close Grip Push-Ups
200m Run
40 Jumping Lunges
200m Run
40 Wide Grip Push-Ups
200m Run
20 Single Legged Squats
200m Run
20 Handstand Push-Ups
200m Run
Workout Tip
For Variation A, make sure the load for the barbell movements are light. Sets should be completed in 8-15 repetitions each round. Scale load as needed. If no GHD scale to Toes-to-Bar or V-Ups.