Warm-Up

1 Round

200m Run

200m Row

20 Air Squats

10 Muscle Snatches

5 Overhead Squats

10 Muscle Snatches

5 Empty Bar Thrusters

200m Run

Workout

Choose variation A for a workout with weights or B for body weight workout.

Variation A:

For Time: 

40 Overhead Squats, 95#/65#

20 Hang Power Snatches, 95#/65#

10 Burpees Over the Bar

800m Run

800m Row

10 Burpees Over the Bar

20 Strict Press, 95#/65#

40 Hang Power Cleans, 95#/65#

Variation B:

For Time: 

2 Rounds For Time

80 Jumping Squats, 

40 Wide Grip Push Ups

20 Burpees Broad Jumps

800m Run

20 Burpees Broad Jumps

40 Close Grip Push Ups

80 Jumping Lunges, 

Workout Tip

For variation A, make sure load on the barbell  is light; scale load as needed.

Leave a comment

Your email address will not be published.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