Warm-Up
A) 400m Run
Then, 2 rounds:
10m Butt Kickers
10 Knee Raises
10M High Knees
10 Sit-Ups
Then,
400m Run
B) 3 Rounds with an empty bar:
5 Romanian Deadlifts
5 Front Squats
5 Thrusters
Strength
Hang Squat Clean, Above Knees
2@ RPE 6
2@ RPE 7
2@RPE 8×4
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.
Objective: build to an RPE of 8 for 4 sets of 2 repetitions with every weight jump.
Workout
Every 5 Minutes x 3 rounds:
400m Run
20 GHD Sit-Ups
10 Power Snatches, 115#/75#
AX: Power Cleans. Sit Up.
RX: As is.
RX+: 135#/95#
Workout Tip
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.
Every round you should have 1 minute of rest. Scale load for the snatches, or scale movement to Power Clean.