Warm-Up
2 Rounds:
400m Row
10 Walking Lunges
5 Burpees
10 Muscle Snatches
400m Run
Strength
1 Snatch High Pull + 1 Power Snatch + 2 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 a bodyweight workout.
Variation A:
For Time:
9-9-9-9
Deadlift, 135#/95#
6-6-6-6
Hang Power Clean, 135#/95#
3-3-3-3
Shoulder to Overhead, 135#/95#
120-90-60-30
Double-Unders
Variation B:
9-9-9-9
Deadlift, 135#/95#
6-6-6-6
Hang Power Clean, 135#/95#
3-3-3-3
Shoulder to Overhead, 135#/95#
120-90-60-30
Double-Unders
Workout Tip
Keep adding 2 repetitions to the burpees and handstand push-ups after every round.