Warm-Up
For Quality:
200m Run
Then,
With an Empty Barbell
9-6-3 reps of:
Muscle Clean – Below Knee
Front Squat
Strict Press
Then,
200m Run
Strength
3 sets each:
1 Clean High Pull
2 Power Clean
3 Front Squats
All sets completed at an RPE 7
Strength Tip
Clean High Pull: From the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
4 Rounds For Time:
8 Hang Power Snatches, 95#/65#
8 Overhead Squats, 95#/65#
4 Burpees Over Bar
4 Bar Muscle Ups
Variation B:
Every Minute on the Minute for 20 Minutes
Minute 1:
30 Mountain Climbers
30 Side to Side Mountain Climbers
Minute 2:
20 Air Squats
20-Second Hold in the Bottom of the Squat
Minute 3:
10 Down Ups
10 Burpees
Minute 4:
Rest
Workout Tip
For Variation A, make sure all Barbell movements are completed in unbroken sets. Scale load as needed. For variation B, make sure to have at least 15-20 seconds of rest in each station. Scale repetitions or distance as needed.