Warm-Up
200m Run
Then,
3 Rounds:
6 Strict Pull-Ups
6 Dumbbell Snatches – Right
12 Ring Rows
6 Dumbbell Snatches – Left
18 Russian Swings
Strength
Romanian Deadlifts
6 Reps @ RPE 6
6 Reps @ RPE 7
6 Reps @ RPE 8×2
Note: Perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romanian Deadlift starts at the top position of the deadlift with the hips open and legs flexed. The bar does not touch the ground for all 8 repetitions.
Objective: Build to an RPE of 8 for 8 repetitions in the Romanian Deadlift for 1 set.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
40 Dumbbell Snatches, 50#/35#
200m Run
40 Dumbbell Power Cleans, 50#/35#
200m Run
20 Dumbbell Snatches, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
200m Run
Variation B:
For Time:
40 Wide Grip Push-Ups
200m Run
40 Close Grip Push-Ups
200m Run
20 Wide Grip Push-Ups
200m Run
20 Close Grip Push-Ups
200m Run
Workout Tip
For Variation A, Alternate every 4 repetitions for the dumbbell snatches. For the Dumbbell Power Cleans you will need 2 Dumbbells.