Warm-Up
3 Rounds:
15 Calorie Row
5 Burpees
5 Push Presses with an empty bar
5 Overhead Squats with an empty bar
5 Hang Power Snatch with an empty bar
5 Hang Squat Snatches with an empty bar
Strength
Every Minute on the Minute for 10 Rounds
2 Hang Power Snatches + 1 Hang Snatch
Build to an RPE 8
(Compare to 6.18.21)
Objective: start with an empty bar and slowly build in each round until you reach an RPE of 8 in the complex. If you reach an RPE8 in the complex before the 10 minutes is complete, stay at the load. You will have 60 seconds to complete the complex.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every Minute on the Minute for 15 Minutes :
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpees
Minute 3: 5 Power Clean and Jerks, 155#/105#
Variation B
Every Minute on the Minute for 20 Minutes
Minute 1: 40 seconds Wall Sit
Minute 2: 10 Burpees
Minute 3: 40 seconds Plank Hold
Minute 4: 10 Burpees
Workout Tip
For Variation A and B, make sure to have at least 20 seconds of rest in each 60-second station. Scale as needed.