Warm-Up
A) 3 Rounds:
10 Cal Row
10 Dumbbell Snatches, Left
10 Dumbbell Snatches, Right
10 Air Squats
B) 3 rounds with an empty bar:
5 Back squats
5 Good Mornings
10 Lunges
5 Strict Press
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×3
Strength Tip
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 3 sets.
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.
Workout
EMOMDAY
Every 3 Minutes x 4 rounds:
30 Wall Balls
15 Power Snatches, 75#/55#
Max Calorie Row
– Rest 3 Minutes
RX+: 95#/65#
RX: As is.
AX:Power Clean, 14#/12#
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 set of wall balls and power snatches should be completed in 2 sets or less. Scale as needed.