Warm-Up
3 Rounds:
50 Singles
25 Double Unders
Then,
10 Front Squats – With an Empty Bar
10 Push Presses – With an Empty Bar
5 Thrusters – With an Empty Bar
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
4 Rounds:
400m Run
20 Calorie Row
10 Hang Power Clean, 135#/95#
5 Thrusters, 135#/95#
Then,
2 Rounds:
100 Double-Unders
50 Push-Ups
25 Wall Balls 20#/14#
Variation B:
For Time:
20-18-16-14-12-10
Single-Leg Squats
Reverse Lunges
200m Run
Wide Push-Ups
Close Grip Push-Ups
Workout Tip
For Variation A, finish the 4 rounds of the workout first, before moving to the 2 round section. Load on the barbell should be moderate where all thrusters should be performed in an unbroken set of 5. Scale as needed.