Warm-Up
3 Rounds:
200m Run
10 Calorie Bike
10 Calorie Row
10 Muscle Snatches with an Empty Bar.
Strength
1 Snatch High Pull + 1 Power Snatch
1 Set @ RPE 6
1 Set @ RPE 7
1 Set @ RPE 8×2
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 8 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:
Every 2 Minutes for 8 Rounds. Alternate Stations.
A.
10 Hang Power Cleans, 135#/95#
10 Calorie Bike
B.
10 Front Squats, 135#/95#
10 Calorie Row
Variation B:
200m Run
10 Down-Ups
10 Calorie Bike
B.
200m Run
20 Sit-Ups
Workout Tip
For both variations, make sure to have some rest in between sets. Scale repetitions as needed.