Warm-Up
10 minutes of movement:
30 Single-Unders
15 Double-Unders
10 Air Squats
5 Hang Power Cleans with an empty bar
5 Front Squat with an empty bar
5 Thrusters with an empty bar
Strength
Every Minute on the Minute for 10 Rounds:
2 Hang Power Clean + 1 Hang Clean
Build to an RPE8
Objective: start with an empty bar and slowly build in each round until you reach an RPE of 8 in the complex. If you reach an RPE8 in the complex before the 10 minutes is complete, stay at the load. You will have 60 seconds to complete the complex.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
15-12-9-6
Hang Snatch, 95#/65#
30-24-18-12
Reverse Lunges, 95#/65#
60-48-36-24
Double-Unders
Variation B
For Time:
5-12-9-6
Burpee Broad Jump
30-24-18-12
Jumping Lunges
60-48-36-24
Sit-Ups
Workout Tip
For variation A, make sure the load on the bar is moderate to light. Each set of snatches and reverse lunges should be completed in 3 sets or less. Scale load as needed.