Warm-Up
3 Rounds:
200m Run
4 Broad Jumps
8 Push-Ups
16 Lunges
After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar:
5 Hang Power Cleans
5 Strict Press
5 Front Squats
Strength
1 Power Clean + 1 Squat Clean
1 Set @ RPE 7
3 Sets @ RPE 8
Strength Tip
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Build to an RPE of 7 for 1 set of the complex (1 power cleans + 1 squat clean). Then build to an RPE of 8 of the complex for 3 sets.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 2 Minutes for 6 rounds:
Station 1
400m Run
Station 2
15 Power Snatches, 75#/55#
15 Handstand Push-Ups
Variation B:
Every 2 Minutes for 6 rounds:
Station 1
400m Run
Station 2
10 Broad Jumps
10 Handstand Push-Ups
10 Broad Jumps
Workout Tip
In Variation A and B, make sure to have 15-20 seconds of rest each round. Scale as needed.