Warm-Up:
200m Run
Then,
3 Rounds:
5 Muscle Snatches
5 Front Squats
5 Sit-Ups
5 Hang Power Snatches
5 Overhead Squats
5 Knee Raises
Strength
3 Sets:
1 Power Snatches
2 Overhead Squats
3 Sets at an RPE 8
Note: You should work with a weight that you could power snatch for a double with good mechanics.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
20-16-12-8
Hang Squat Cleans, 95#/65#
Push Presses, 95#/65#
10-8-6-4
Burpees Over the Bar
Toes to Bar
Minute 4:
12-15 Hang Power Snatches, 95#/65#
Variation B:
Every Minute on the Minute x 15
Minute 1:
10 V-Ups + 10 Sit-Ups
Minute 2:
10 Wide Push Ups + 10 Close Push-Ups
Minute 3:
10 Jumping Squats + 10 Jumping Lunges
Workout Tip
Variation A, make sure the load on the barbell movements is light enough to complete in 2 sets or less for all the movements. Scale load as needed. For variation B, make sure to have at least 15 seconds of rest in each round.