Warm-Up
A) 2 Rounds:
100m Row
10 Push-Ups
100m Row
20 Sit-Ups
B) 3 rounds:
5 Strict Press
5 Push Press
5 Strict Pull-Ups
Strength
Push Jerk
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8×3 rounds
Objective: build to an RPE of 8 for 3 repetitions in the Push Jerk 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
16 Minute AMRAP:
8 Cal Row
8 Dumbbell Snatches, 50#/35#
8 Cal Row
8 One Arm Dumbbell Shoulder-to-Overhead, 50#/35#
– Each set of 8 repetitions should be split with 4 on the left arm and 4 in the right arm.
Home Variation
15 min AMRAP:
15 Push-Ups
15 Tuck-Ups
30 Jumping Lunges
60 Second Rest