Warm-Up
[3 Rounds]
2oom Run
20 Step-Ups
10 Sit-Ups
5 Muscle Snatches with an Empty Bar
Strength
Start with an Empty Bar and Build to an RPE 8
Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Snatch / Even Minutes Perform 3 Squat Snatch
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.
Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
20 Minute AMRAP
Capacity:
200M Run
20 Dumbbell Snatches, 50#/35#
20 Box Jumps, 24”/20”
20 GHD Sit-Ups
Variation B:
Every Minute on the Minute for 18 Rounds
Minute 1:
4 Burpees
4 Handstand Push-Ups
4 Burpees
Minute 2:
8 V-Ups
8 Tuck-Ups
8 Sit-Ups
Workout Tip
For Variation A and B, make sure the load for the Dumbbell Snatch can be completed in 10 sets with the Right and 10 sets with the Left. If we do not have a GHD Machine, scale to Toes to Bar