Warm-Up
3 Rounds:
8 Strict Presses, with an empty bar
16 Jumping Jacks
8 Walking Lunges
16 Jumping Jacks
8 Push Presses, with an empty bar
Strength
1 Push Press
2 Power Jerk
3 Split Jerk
5 sets at an RPE 7
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
For Time:
21-15-9
Dumbbell Hang Power Cleans, 50#/35#
Dumbbell Lunges, 50#/35#
Handstand Push-Ups
Variation B
For Time:
30-20-10
Walking Lunges
Sit-Ups
Air Squats
V-Ups
Handstand Push-Ups
Workout Tip
Variation A, make sure load is moderate and sets are completed in 3 sets or less. Scale as needed.