Warm-Up
10-8-6-4-2:
Muscle Cleans
Front Squats
Calorie Row
Strength
4 sets each:
1 Clean High Pull
2 Power Clean
3 Front Squats
Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.
Clean High Pull: From the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout
Variation A
For Time:
80 Wall Balls, 20#/14#
40 Calorie Row
20 Power Snatches, 95#/65#
40 Wall Balls, 20#/14#
20 Calorie Row
10 Power Snatches, 95#/65#
20 Wall balls, 20#/14#
10 Calorie Row
5 Power Snatches, 95#/65#
Variation B
For Time:
80 Air Squats
400m Run
20 Single Leg Squats
10 Burpees
40 Air Squats
400m Run
20 Single leg Squats
10 Burpees
20 Air Squats
400m Run
20 Single leg Squats
10 Burpees
Workout Tip
For Variation A, make sure the load on the bar is moderate and all sets are complete in 4 sets or less.