Warm-Up
A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump
B) 2 Rounds:
10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups
Strength
Power Cleans
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of 3@ RPE9 for 2 more sets
Strength Tip
Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your 3@ RPE9 of the day!
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.
If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.
Workout
12 Minute AMRAP:
7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#
AX: 95#/65#
RX: as is
RX+: 155#/105#
Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m
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.
You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.