Warm-Up
2 Rounds:
40 High Knees
40 Butt Kickers
20 Knee Raises
20 Air Squats
10 Dumbbell Hang Power Cleans
10 Dumbbell Front Squats
Strength
Full Squat Clean
1 @ RPE5
1 @ RPE6
1 @ RPE 7
1 @ RPE 8
1 @ RPE 9×1
Objective: Build to an RPE of 9 for the Squat clean for 1 heavy set, building in 1 repetition each set.
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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
15-12-9-6-3
Thruster, 95#/65#
Toes to Bar
Variation B:
For Time:
30-24-18-12-6
Jumping Squats
15-12-9-6-3
V-Ups
Workout Tip
For Variation A, make sure the load on the bar is moderate and thrusters are completed in unbroken sets.