Warm-Up
8 Minutes of movement:
40 Jumping Jacks
40 Mountain Climbers
20-second Squat Hold
20 Air Squats
5 Muscle Snatches
5 Overhead Squats
Strength
1 Power Snatches
1 Overhead Squats
Built to an RPE8 for 1 Set
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every Minute on the Minute x 12 min:
Minute 1:
8 Deadlift, 155#/105#
4 Hang Power Cleans, 155#/105#
Minute 2:
8 Hang Power Cleans, 155#/105#
4 Front Squats, 155#/105#
Minute 3:
8 Front Squats, 155#/105#
4 Shoulder to Overhead, 155#/105#
Minute 4:
Rest
Variation B
20-18-16-14-12-10 For Time:
Close Grip Push-Ups
Jumping Lunges
V-Ups
Jumping Squats
Workout Tip
For Variation A, Make sure the load on the bar is moderate to light. All movements should be completed in one unbroken set for each round. Scale the load as needed.