Warm-Up
1 Round:
200m Run
50 Singles
25 Double Unders
10 Front Squats – With an Empty Barbell
Then with an Empty Barbell:
3 Rounds:
3 Hang Power Cleans
3 Hang Squat Cleans
3 Thrusters
Strength
3 Sets:
1 Clean High Pull
1 Power Clean
2 Squat Cleans
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. Squat Clean is a full clean from the ground where the athlete squats where the hip crease goes below the knee.
Workout
Variation A:
Every Minute on the Minute for 16 Rounds:
Minute 1: 2 Front Squats, 155#/105#
- 20 Double Unders
Minute 2: 4 Hang Power Cleans, 155#/105#
- 20 Double Unders
Minute 3: 8 Deadlifts, 155#/105#
- 20 Double Unders
Minute 4:
Rest
Variation B:
Every 2 Minutes for 8 Rounds:
Station A.
20 Air Squats
40 Mountain Climbers
20 Air Squats
Station B.
200m Run
Station C.
20 Sit-Ups
1-Minute Plank
Station D.
200m Run
Workout Tip
For Variation A, make sure the load is something you can complete in 3 sets or less for the Ring Muscle-Ups and power snatch. Scale Muscle-Ups to 15 Strict Pull-ups or 15 Chest-To-Bar Pull-Ups if needed.