Warm-Up
3 Rounds:
10 Calorie Row
10 Ball Slams
10 Russian Swings
10 Overhead Squats with a PVC Pipe
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
Squat Snatch
1 @ RPE 8
Then take 85% of your RPE 8 of the day and complete the following:
1 Repetitions 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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 4 minutes x 5 rounds:
15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Clean, 155#/105#
6 Shoulder to Overhead, 155#/105#
Variation B:
Every 4 minutes x 5 rounds:
400m Run
12 Single-Leg Squats
6 Handstand Push-Ups
Workout Tip
In Variation A and B, make sure to have 30-45 seconds of rest each round. Scale as needed.