Warm-Up
3 Rounds:
10 Calorie Row
10 Dumbbell Snatches (Right)
10 Dumbbell Snatches (Left)
10 Walking Lunges
Strength
1 Snatch High Pull + 2 Power Snatch
1 Set @ RPE 6
1 Set @ RPE 7×3
Strength Tip
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 7 and stay there for a total of 2 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
24-20-16
Calorie Row
12-10-8
Power Snatch, 115#/75#
24-20-16
Front Rack Lunges, 115#/75#
Variation B:
For Time:
48-40-32
Walking Lunges
24-20-16
Down Ups
12-10-8
Handstand Push-Ups
Workout Tip
For variation A, make sure that you can complete each barbell section in 3 sets or less.