Warm-Up
A) 2 Rounds:
200m Run
10m Broad Jump
10 Windmills
10 Toes-to-Bar
B) 3 rounds:
5 Front Squats, with an empty bar
5 Press, with an empty bar
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
For time:
30 Clean and Jerks, 135#/95#
– every 30 Seconds perform 2 Burpees-Over-the-Bar until completed.
Note: start with burpees when the clock starts.
RX+: 155#/105#. 4 burpees over the bar
RX: 135#/95#.
AX: 115#/75#
Workout Tip
Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed.