Warm-Up
4 Rounds:
20 Single-Unders
20 Double-Unders
5 Muscle Cleans
5 Front Squats
10 Push-Ups
10 Calorie Row
Strength
1 Power Clean
2 Front Squats
– Built to an RPE8 for 1 Set
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every 2 Minutes x 8 rounds:
Station 1:
200M Row
10 GHD Sit Ups
Station 2:
40 Double Unders
20 Hang Power Snatches, 75#/55#
Variation B
Every 2 Minutes x 8 rounds:
Station 1:
90 Second Plank
Station 2:
15 Handstand Push-Ups
30 Sit-Ups
Workout Tip
In Variation A and B Make sure to have at least 30 seconds of rest in each 2-minute interval.