Warm-Up
A) 3 Rounds:
5 Calorie Row
10 Walking Lunges
15 Ball Slams
B) 3 Rounds:
10 Hang Power Cleans with an empty bar
10 Air Squats
10 Strict Press
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
“EMOMDAY”
EMOMx14 minutes:
Odd:
1 Front Squat + 1 Split Jerk at RPE7
Even:
10 Calorie Bike
Workout Tip
Each section should not take you more than 40 seconds to complete. Scale distance or load as needed. The front squat section should be a weight you built to an RPE of 7 then start the clock.