Warm-Up

1 Round:

400m Run

40 Singles

20 Double Unders

10 Wall Balls

Then, With an Empty Barbell…

3 Rounds:

3 Hang Power Cleans

3 Hang Squat Cleans

3 Thrusters

Strength

4 Sets Each:

1 Clean High Pull

2 Power Clean

3 Front Squats

All sets completed at an RPE 7. (Compare lifts to 1.20.21)

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:

2 Rounds For Time:

5 Ring Muscle Ups

10 Burpees Over the Bar

20 Power Snatches, 95#/65#

400m Run

80 Double Unders

Variation B:

2 Rounds For Time:

5 Strict Handstand Push-Ups

10 Burpees 

20 V-Ups

10 Burpees

400m Run

10 Burpees

80 Walking Lunges

10 Burpees

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.

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