Warm-Up
2 Rounds:
400M Run
20 High Knees
20 Butt Kickers
10 Slow Squats with a Pause at the Bottom.
Then,
2 Rounds:
10 Overhead Squats
5 Strict Press
Strength
Start with an Empty Bar and Build to an RPE 8.
Every Minute on the Minute for 12 Minutes:
Odd Minutes Perform 3 Power Snatch / Even Minutes Perform 3 Squat Snatch
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.
Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
4 Rounds For Time:
5 Power Cleans and Jerks, 135#/95#
20 Push-Ups
5 Power Cleans and Jerks, 135#/95#
20 GHD Sit-Ups
Variation B:
Buy-in: 25 Burpees
Then,
5 Rounds:
10 Down-Ups
20 Jumping Lunges
50 High Knees
Then,
Buy-out: 25 Burpees
Workout Tip
For Variation A, make sure you can complete all movements in 2 sets or less. Scale as needed.