Warm-Up
3 Rounds:
200m Row
40 Singles
20 Double Unders
10 Front Squats – With an Empty Bar
5 Muscle Snatches – With an Empty Bar
10 Overhead Squats – With an Empty Bar
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:
Every Two Minutes for 8 Rounds:
Station A:
300m Row
Station B:
3 Rounds:
3 Power Clean and Jerks, 115#/85#
15 Double Unders
Variation B:
Every Two Minutes for 8 Rounds:
Station A:
400m Run
Station B:
3 Rounds:
6 Burpees
3 Broad Jumps
Workout Tip
For Variations A and B, make sure to have at least 30 Seconds of rest each round.