Warm-Up
3 Rounds:
200m Run
20 Double-Unders
10 Wall Balls, 14#/12#
10 Air Squats
After you have completed all 3 rounds complete 3 rounds of the following with an empty bar.
5 Hang Power Snatches
5 Hang Squat Snatches
5 Overhead Squats
Strength
1 Power Snatch + 1 Squat Snatch
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 Snatch + 1 Squat Snatch). 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 Minute on the Minutex12 min:
Minute 1:
200m Run
Minute 2:
40 Double-Unders
Minute 3:
8 Thrusters, 115#/75#
Variation B:
Every Minute on the Minutex12 min:
Minute 1:
200m Run
Minute 2:
40 High Knees
40 Butt Kickers
Minute 3:
40 seconds Max Handstand Push-Ups
Workout Tip
In Variation A and B, make sure to have 15-20 seconds of rest each round. Scale as needed.