Warm-Up
3 Rounds:
150m Row
10 Sit-Ups
15 Air Squats
10 Overhead Squats with a bar
15 Strict Press with an empty barbell
Strength
Every Minute on the Minute for 10 Rounds
2 Hang Power Snatches + 1 Hang Snatch
Build to an RPE 8
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
3 Rounds for Time:
400m Row
20 Toes-to-Bar
10 Hang Squat Cleans, 155#/105#
5 Shoulder to Overhead, 155#/105#
Variation B
3 Rounds for Time:
400m Run
40 V Ups
20 Air Squats
20 Burpees
Workout Tip
For Variation A, the load on the bar should be moderate to heavy. Sets should be completed in 3 or less. Scale as needed