Warm-Up
A) 3 Rounds:
200m Run
10m Broad Jump
5 Strict Pull-Ups
B) 3 Rounds:
10 Hang Power Cleans, with an empty bar
10 Ring Rows
10 Hand-Release Push-Ups.
10 Box Jumps
Strength
Power Clean
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then 85% of 2@ RPE9 for 4 more sets
Strength Tip
Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% of your 2@ 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
Every 3 Minute x 5 rounds:
200m Run
AMRAP:
4 Box Jumps, 30”24”
2 Ring Muscle-Ups
– Rest 1 minute
Workout Tip
Run: each run, should not take you more than 60 seconds to complete. Scale distance as needed.
Box Jump/ Muscle-Up: choose a height that is slightly out of your comfort zone. Muscle ups should be in unbroken sets. Scale to 1 repetition if needed, or scale to strict pull-ups.