Warm-Up

3 Rounds:

200m Run

5 Muscle Cleans – With an Empty Bar

5 Front Squats – With an Empty Bar

5 Thrusters – With an Empty Bar

20 Double Unders

 

Workout

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

Variation A:

For Time: 6 Rounds

2 Hang Power Cleans, 135#/95#

4 Front Squats, 135#/95#

8 Burpees Over the Barbell

Then,

200m Run

Then,

3 Rounds:

1 Ring Muscle Up

2 Handstand Push-Ups

30 Double Unders

200m Run

Then,

6 Rounds:

2 Hang Power Cleans, 135#/95#

4 Front Squats, 135#/95#

8 Burpees Over the Barbell

Then,

200m Run

Then,

3 Rounds:

1 Ring Muscle Up

2 Handstand Push-Ups

30 Double Unders

 

Variation B:

4 Rounds: 4 Minute Clock

400m Run

1 Minute Plank Hold

Max Single-Leg Squats

1 Minute Rest

4 Rounds: 4 Minute Clock

400m Run

1 Minute Plank Hold

Max Walking Lunges

1 Minute Rest

Leave a comment

Your email address will not be published.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