Warm-Up
3 Rounds:
8 Calorie Bike
8 Walking Lunges
8 Hand-Release Push-Ups
8 Ball Slams
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 8
Then take 85% of your RPE 8 of the day and complete the following:
1 Set Every Minute on the Minute for 5 Rounds.
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 Minutes x12
Odd Minutes:
5 Touch and Go Power Cleans, 135#/95#
5 Front Squats, 135#/95#
10 Hand-Release Push-Ups
Even Minutes:
10/8 Calories on the Bike
Variation B:
Every Minute on the Minutes x12
Odd Minutes:
2 Rounds
8 Hand Release Push-Ups
8 Air Squats
Even Minutes:
200m Run
Workout Tip
In Variation A and B, make sure to have 15-20 seconds of rest each round. Scale as needed.