Warm-Up
5 Minutes for Quality:
20 High Knees
20 Butt Kickers
10 Sit-Ups
10 Dumbbell Snatches, Right
10 Dumbbell Snatches, Left
After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar:
5 Hang Power Snatches
5 Hang Squat Snatches
5 Overhead Squats
Strength
1 Power Snatch + 1 Squat Snatch
1 Set @ RPE 8
Then take 85% of your RPE 8 of the day and complete the following:
1 Set Every Minute on the Minute for 5 Rounds.
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 Power Snatch + 1 Squat Snatch). Then build to an RPE of 8 of the complex for 3 sets.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
0:00-5:00
3 Rounds:
20 Dumbbell Snatches, 50#/35#
20 Dumbbell Lunges, 50#/35#
5:00-10:00
2 Rounds:
20 Dumbbell Press, 50#/35#
20 GHD Sit-Ups
10:00-
3 Rounds:
20 Dumbbell Snatches, 50#/35#
20 Dumbbell Lunges, 50#/35#
Variation B:
Every Minute On the Minute for 12 rounds:
Odd Minutes:
5-10 Handstand Push-Ups
10 Sit-Ups
Even Minutes:
45 Second Plank hold
Workout Tip
In Variation A and B, make sure to have 15-20 seconds of rest each round. Scale as needed.