Warm-Up
3 Rounds:
200m Run
10 Calorie Bike
10 Dumbbell Push Press
10 Step Ups on a Box.
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 x 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 Minute on the Minute x 20
Minute 1:
10 Power Snatches, 95#/65#
Minute 2:
10 Calorie Bike
Minute 3:
20 Push Presses, 95#/65#
Minute 4:
20 Box Jumps 24”/20”
Variation B:
Every Minute on the Minute x 20
Minute 1:
8-12 Burpees
Minute 2:
200m Run
Minute 3:
12-18 Hand Release Push-Ups
Minute 4:
12- 18 Broad Jumps
Workout Tip
For both variations, make sure to have at least 15 seconds of rest each round.