Warm-Up
1 Round:
400m Run
40 Singles
20 Double Unders
10 Wall Balls
Then, With an Empty Barbell…
3 Rounds:
3 Hang Power Cleans
3 Hang Squat Cleans
3 Thrusters
Strength
4 Sets Each:
1 Clean High Pull
2 Power Clean
3 Front Squats
All sets completed at an RPE 7. (Compare lifts to 1.20.21)
Strength Tip
Clean High Pull: From the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
2 Rounds For Time:
5 Ring Muscle Ups
10 Burpees Over the Bar
20 Power Snatches, 95#/65#
400m Run
80 Double Unders
Variation B:
2 Rounds For Time:
5 Strict Handstand Push-Ups
10 Burpees
20 V-Ups
10 Burpees
400m Run
10 Burpees
80 Walking Lunges
10 Burpees
Workout Tip
For Variation A, make sure the load is something you can complete in 3 sets or less for the Ring Muscle-Ups and power snatch.
Scale muscle ups to 15 Strict Pull-Ups or 15 Chest-to-Bar Pull-Ups if needed.