Warm-Up
10 Minutes of Movement
200m Jog
10 Hang Dumbbell Snatches
10 Step-Ups
10 Strict Press
10 Air Squats
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
10 Minute Clock:
2 Power Snatches, 95#/65#
2 Box Jumps, 24”/20”
200m Run
4 Power Snatches
4 Box Jumps, 24”/20”
200m Run
6 Power Snatches
6 Box Jumps, 24”/20”
200m Run
After every 200m Run, add another 2 repetitions to the Power Snatch and Box Jump.
[3 Minute Rest]
10 Minute Clock:
2 Deadlifts, 185#/125#
200m Run
4 Deadlifts, 185#/125#
4 Box Jumps, 24”/20”
200m Run
6 Deadlifts, 185#/125#
6 Box Jumps, 24”/20”
200m Run
After every 200m Run, add another 2 repetitions to the Deadlift and Box Jump.
Variation B:
For Time:
20-18-16-14-12-10
Jumping Squats
Jumping Lunges
200m Run
Wide Grip Push-Ups
Close Grip Push-Ups
Workout Tip
For Variation A, make sure to continue to increase repetitions by 2 for all movements after every 200m Run.