Warm-Up
A) 2 Rounds:
30 High Knees
30 Butt Kickers
15 Overhead Squats with PVC pipe
15 Sit-Ups
200m Run
B) 3 rounds, with an empty bar:
5 Hang Power Snatch
5 Strict Press
5 Overhead Squats
Strength
2 Hang Power Snatch + 1 Squat Snatch
1 Set @ RPE 7
3 Sets @ RPE 8
Objective: build to an RPE of 7 for 1 set of the complex (2 hang power Snatch + 1 squat Snatch). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knee.
In this set, 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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
4 Rounds:
4 Minute Clock
400m Run
Then,
AMRAP:
7 Dumbbell Power Cleans, 50#/35#
7 Dumbbell Bench Press, 50#/35#
7 Toes-to-Bar
– 1 Minute rest
Variation B:
4 Rounds:
4 Minute Clock
400m Run
Then,
AMRAP:
7 Broad Jumps
7 Close Grip Push-Ups
14 Russian Twists
– 1 Minute rest
Workout Tip
You will run 1 time per round. After that, AMRAP the three movements for the remainder of the 4-minute clock.