Warm-Up
2 Rounds:
400m Run
10 Hang Dumbbell Snatches
10 Ring Rows
10 Hand Release Push-Ups
10 Air Squats
Strength
1 Push Press
2 Split Jerk
-3 sets at an RPE 8
Note: 1 set is all 3 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:
30 Dumbbell Push Presses, 50#/35#
400m Run
20 Dumbbell Front Squats, 50#/35#
400m Run
10 Dumbbell Thrusters, 50#/35#
400m Run
Variation B
2 Rounds For Time:
60 Second Plank
400m Run
30 Push-Ups
400m Run
15 Burpees
400m Run
Workout Tip
Variation A, make sure the load on the dumbbell movements is light enough to complete in 3 sets or less for all the movements. Scale load as needed.