Warm-Up

A) 2 Rounds:

10m High Knees
10m Walking Lunge
200m Run

B) 3 Rounds:

12 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Burpees

Strength

Hang Squat Clean Above Knees

3@ RPE 6
3@ RPE 7
3@RPE 8×2 rounds

In this set, 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.

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back.

From the above-the-knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

5 Rounds for time:

1 Squat Snatch, 135#/95#
200m Run
3 Power Clean and Jerks, 135#/95#
40 Double-Unders

Workout Tip

Snatch: this should be a moderate to heavyweight, scale as needed.

Run: you should be able to complete the 200m run in 1 minute or less.

Power Clean and Jerk: Same weight as your squat snatch, should be moderate to light.

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