Warm-Up
3 Rounds:
50 High Knees
50 Butt Kickers
5 Calorie Bike
5 Empty Bar Hang Squat Cleans
5 Burpees
Strength
1 Hang Clean
Build to a top set at an RPE 8.
Objective: Build to an RPE 8 in the Hang Squat Clean.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 12 Rounds:
Odd Minutes:
10/8 Calorie Bike
Even Minute:
6 Power Snatches, 95#/65#
6 Burpees Over-the-Bar
Variation B:
Every Minute on the Minute for 16 Rounds:
Minute 1:
10 Handstand Push-Ups
Minute 2:
15 V-Ups
Minute 3:
1-Minute Plank
Minute 4:
Rest
Workout Tip
For Variation A and B, make sure to have at least 15 seconds of rest in the EMOM section. Scale as needed.