Warm-Up
A) 1 Round:
400m Row
200m Run
10 Calorie Bike
B) 3 Rounds:
10 Kettlebell Swings
10 Air Squats
10 Dumbbell Deadlifts
Strength
Tempo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
Strength Tip
Objective: build to an RPE of 8 for 5 repetitions in the Conventional Deadlift. You will deadlift the bar as usual, but, on the descent, control the weight for a 3-second count. Wait one second when the bar is on the ground, and repeat for a total of 5 repetitions.
Workout
Every 2 Minutes x 6 Rounds
A.
10 Hang Power Snatch, 95#/65#
10 Strict Press, 95#/65#
B.
10 Calorie Row
10 Calorie Bike
AX: 75#/55#. 8/8 calories
RX: as is
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.
Each section should not take more than 90 seconds to complete, scale the load or repetitions as needed. The Snatches/ press should be in a touch and go fashion, and be completed in 2 sets or less.