Warm-Up

3 Rounds:

200m Row

40 Singles

20 Double Unders

10 Front Squats – With an Empty Bar

5 Muscle Snatches – With an Empty Bar

10 Overhead Squats – 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 6.28.21)

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 bodyweight workout.

Variation A:

Every Two Minutes for 8 Rounds:

Station A:

300m Row

Station B:

3 Rounds:

3 Power Clean and Jerks, 115#/85#

15 Double Unders

Variation B:

Every Two Minutes for 8 Rounds:

Station A:

400m Run

Station B:

3 Rounds:

6 Burpees

3 Broad Jumps

Workout Tip

 For Variation A and B, make sure to have at least 30 Seconds of rest each round.

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