Warm-Up
3 Rounds:
200m Run
10 Calorie Row
10 Dumbbell Push Press
10 GHD Sit-Ups
10 Muscle Snatches with an Empty Bar.
Strength
1 Snatch High Pull + 1 Power Snatch
1 Set @ RPE 6
1 Set @ RPE 7
1 Set @ RPE 8×3
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 8 and stay there for a total of 3 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 2 Minutes for 8 Rounds alternate between Station A and Station B.
Station A:
3 Power Clean and Jerks, 135#/95#
6 Toes-to-Bar
200m Run
Station B:
25/20 Calorie Row
Variation B:
Every 2 Minutes for 12 Rounds alternate between station A and Station B.
Station A:
2 Rounds:
3 Push-Ups
6 Air Squats
9 Sit-Ups
Station B:
200m Run
Workout Tip
For both variations, make sure to have at least 15-30 seconds of rest each round. Scale repetitions as needed.