A) 1 round:
10 Air Squats
B) 3 Rounds:
10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9
Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.
Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
16 Minute Clock:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike
RX: As is.
AX: 35#/25#. Sit-Ups
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.