Warm-Up
4 Rounds:
200m Run
10 Wall Balls
5 Muscle Snatches with an Empty Bar
5 Overhead Squats with an Empty Bar
Strength
Start with an Empty Bar and Build to an RPE 8.
Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Snatch / Even Minutes Perform 1 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:
15 min AMRAP:
4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#
Variation B:
15 min AMRAP:
15 Air Squats
15 Push-Ups
30 Air Squats
Workout Tip
For Variation A the hang power clean: You should choose a weight that you may complete all 4 repetitions unbroken. Wall balls should be completed in 2 sets or less.