Warm-Up
3 Rounds:
20 Russian Swings
15 Ring Rows
10 Muscle Snatches – With an Empty Bar
5 Overhead Squats – With an Empty Bar
Strength
Every Minute on the Minute for 12 Rounds:
1 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 bodyweight workout.
Variation A:
For Time:
30 Kettlebell Swings, 53#/35#
3 Rope Climbs
30 Sit-Ups
30 Cal Row
20 Kettlebell Swings, 53#/35#
2 Rope Climbs
20 Sit-Ups
20 Cal Row
10 Kettlebell Swings, 53#/35#
1 Rope Climbs
10 Sit-Ups
10 Cal Row
Variation B:
For Time:
50 Burpees For Time
- Every 3 Minutes perform a 200m Run + 20 Sit-Ups
Workout Tip
For Variation A make sure all kettlebell swings are completed in 3 sets or less. For the Rope Climb section modify 1 Rope Climb to 3 Chest-to-Bar Pull-Ups or 3 Strict Pull-Ups if needed.