Warm-Up
7 Minutes of Movement
30 Singles
15 Doubles
30-second Squat Hold
15 Air Squats
3 Muscle Snatches
3 Overhead Squats
Strength
Squat Snatch
1 @ RPE 5
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8
1 @ RPE 9×1
Objective: Build to an RPE of 9 for the Squat snatch for 1 heavy set, building in 1 repetition each set. .
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:
For Time:
60-40-30-20-10
Double Unders
6-4-3-2-1
Ring Muscle Ups
30-20-15-10-5
Sit-Ups
Variation B:
For Time:
60-40-30-20-10
Double Unders
Mountain Climbers
Sit-Ups
12-8-6-4-2
Strict Handstand Push-Ups
Workout Tip
For Variation A, scale Ring Muscle Ups to 18-8-6-4-2 Chest-to-Bar Pull-Ups or Kipping Pull-Ups.