Warm-Up
A) 3 Rounds:
200m Run
20 Walking Lunges
10 Shoulder Rolls PVC
10 Overhead Squats with PVC
B) 2 rounds with an empty bar:
2 Muscle Snatches, below the knee
2 Overhead Squats
2 Snatches, below the knee
Strength
1 Hang Power Snatch Below the knee + 2 Squat Snatch
1 Set @ RPE 7
3 Sets @ RPE 8
Objective: build to an RPE of 7 for 1 set of the complex (1 hang power Snatch + 2 squat Snatch). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as below the knee.
In this set, 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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 3 minutes x 8 rounds:
A.
10 Hang Power Clean and Jerk, 115#75#
200m Run
B.
10 Burpees Over The Bar
200m Run
Note: alternate stations each round.
Variation B:
Every 3 minutes x 8 rounds:
A.
5 Navy Seal Burpees
200m Run
B.
20 Tuck Jumps
200m Run
– Alternate stations each round.
Workout Tip
Make sure to have at least 30 seconds of rest each round.
For the navy seal burpee: 1 repetition = 1 Push-Up + 1 Left Knee Tuck in a push-up position + 1 Push Up + 1 Right Knee Tuck in a push-up position + 1 Burpee