Warm-Up
8 Minutes of movement:
30 Jumping Jacks
15 Dumbbell Push Presses with an empty bar
15 Sit-Ups
15 Wall Balls
Strength
1 Push Press
2 Power Jerk
3 Split Jerk
4 sets at an RPE 7
(compare to 5/8/21)
Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an RPE 7.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
7 Minutes AMRAP:
7 Handstand Push-Ups
7 Toes to Bar
14 Dumbbell Snatches, 50#/35#
– 3 Minute Rest
7 Minute AMRAP:
7 Dumbbell Push Presses, 50#/35#
7 GHD Sit Ups
14 Dumbbell Hang Power Cleans, 50#/35#
Variation B
7 Minute AMRAP:
7 Handstand Push-Ups
14 V Ups
– 3 Minute Rest
7 Minute AMRAP:
14 Push-Ups
28 Sit-Up
Workout Tip
Variation A and B, work on completing each movement in an unbroken set. Scale repetitions as needed.