Workout Notes

Warmup

For 3 rounds or 5 min
10m Duck Walk
5 Squat Jumps
10 Alternating Quad Pull
5 Jump squat
5 Spiderman stretch (each leg)
5 Jump Squat
20 Sumo reach
30s Front rack stretch
30s Seated hamstring stretch
–Then–
Spend 2-3 minutes building up to your hang power snatch weight

Strength

Every 1 min for 8 min perform
4 Alternating dumbbell hang power snatch 55-70/40-50lbs

Workout

Every 1 min for 15 minutes
10 Thruster 105/75
Row 15/12 Cal
10 Push-up

Beginner
Every 1 min for 15 minutes 10 Thruster 45/35
Row 10/8 Cal
10 Knee or banded push-up

Intermediate
Every 1 min for 15 minutes 10 Thruster 95/65
Row 12/10 Cal
10 Push-up

Minimal Equipment
Every 1 min for 15 minutes 10 Ruck thruster
15 Ruck sumo deadlift high pull
10 Push up

RX sandbag/ruck weight for men is 30-80lbs
RX sandbag/ruck weight for women is 20-60lbs
RX dumbbells and kettlebells single or double 20lbs-55lbs
*A single/double dumbbell or kettlebell can also be used for all workouts

Accessory

For 4 rounds
20s V-up
20s Sit-up
20s Midline twist, pick weight
*Rest 1 min between rounds