Warm-Up

3 Rounds:

200m Row

10 Overhead Squats with a PVC pipe

10 Ball Slams

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

Squat Snatch

2 @ RPE 8

Then take 85% of your RPE 8 of the day and complete the following:

2 Repetitions 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.

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

10-8-6-4-2:

Hang Power Cleans, 115#/85#

Push Presses, 115#/85#

500m-400m-300m-200m-100m:

Row

Variation B:

Every Minute On the Minute for 16 rounds:

Odd Minutes:

8 Jumping Lunges

4 Down Ups

8 Air Squat

4 Down Ups

Even Minutes:

45 seconds Plank Hold

Workout Tip

In Variation B, make sure to have 15 seconds of rest each round. Scale as needed.

Leave a comment

Your email address will not be published. Required fields are marked *