Warm-Up
2 Rounds:
60 Single-Unders
30 Double-Unders
5 Empty bar Muscle Cleans
5 empty bar Front Squats
10 Empty Bar Muscle Snatches from the hip
10 Empty bar Overhead Squats
Strength
Power Snatch + Overhead Squat
(2 + 2) @ RPE5
(2 + 2) @ RPE6
(2 + 2) @ RPE7x3
Objective: Build to an RPE of 7 for the following complex. 2 Power Snatches from the ground + 2 Overhead Squats for 3 sets.
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 a bodyweight workout.
Variation A
3 Rounds For Time:
1 Rope Climb
50 Double-Unders
Then, 3 Rounds:
1 Power Clean, 185#/135#
5 Front Squats, 185#/135#
Then, 3 Rounds:
1 Rope Climb
50 Double-Unders
Variation B
3 Rounds For Time:
10 Wide Hand Release Push-Ups
50 Double-Unders
Then, 1 Round:
20 Handstand Push-Ups
40 Sit-Ups
Then, 3 Rounds:
10 Wide Hand Release Push-Ups
50 Double-Unders
Workout Tip
For variation A scale to 3 strict pull-ups if no rope climb is available. The load on the barbell should be a challenging load. It should feel like an 8/10 effort.