Warm-Up
2 Rounds:
200m Run
4 Burpees
8 Ball Slams
12 Muscle Snatches with a Barbell
Strength
1 Snatch High Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch
1 Set @ RPE 6
1 Set @ RPE 7×2
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.
1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 7 and stay there for a total of 2 sets.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
12-Minute Clock:
1 Power Clean and Jerk, 135#/95#
1 Burpee Over the Bar
2 Power Clean and Jerk
2 Burpees Over the Bar
3 Power Clean and Jerk
3 Burpees Over the Bar
Keep adding one repetition after each round.
Variation B:
12-Minute Clock:
200m Run
2 Burpees
2 Handstand Push-Ups
200m Run
4 Burpees
4 Handstand Push-Ups
Keep adding 2 repetitions to the burpees and handstand push-ups after every round.
Workout Tip
For Variation A and B, Make sure to add repetitions after each round as described. Find a nice pace and keep moving through the whole 12-minute clock.