Warm-Up
3 Rounds:
200m Run
20 Double-Unders
10 Overhead Squats with a PVC Pipe
10 Muscle Snatches with a Barbell
Strength
Squat Snatch
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ 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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
5 Rounds for Time:
40 Double-Unders
200m Run
10 Power Snatches, 95#/65#
5 Overhead Squats, 95#/65#
Variation B:
Every 2 Minutes x 6 Rounds:
200m Run
5-10 Burpees
5-10 Hand Release Push-Ups
Workout Tip
For Variation B, Make sure to scale the repetitions as needed to have 20 seconds of rest each round.