Warm-Up
3 Rounds:
200m Run
200m Row
10 Broad Jumps
10 Air Squats
After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar:
5 Hang Power Cleans
5 Strict Press
5 Front Squats
Strength
1 Hang Power Snatch + 2 Squat Snatch
1 Set @ RPE 7
3 Sets @ RPE 8
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.
Build to an RPE of 7 for 1 set of the complex (1 hang power cleans + 2 squat clean). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knees.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 2 Minutes and 30 seconds for 6 rounds:
Station A:
10 Power Snatches, 95#/65#
200m Run
Station B:
500m Row
Variation B:
Every 2 Minutes and 30 seconds for 6 rounds:
Station A:
12 Handstand Push-Ups
12 One-Legged Squats
24 Mountain Climbers
Station B:
400m Run
Workout Tip
Make sure to alternate from Station A and Station B in both variations. A total of 3 rounds of Station A should be completed and 3 rounds of Station B.