Warm-Up
6 Minutes of Movement.
1-Minute on the Bike
20 Walking Lunges
10 Down-Ups
5 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 / 2 Minute Clock
8 Hang Power Clean, 135#/95#
8 Shoulder-to-Overhead, 135#/95#
Max Calories on Assault Bike.
[Rest 2 Minutes]
Variation B:
4 Rounds / 2 Minute Clock
8 Handstand Push-Ups
16 Lunges
Max Down-Ups
[Rest 2 Minutes]
Workout Tip
For Variation A and B, make sure to have at least 60 seconds for the max effort section.