Warm-Up
A) 3 rounds:
10m High Knees
10m Butt Kickers
5 Box Jumps
200m Run
B) 2 Rounds with an empty bar :
8 Romanian Deadlifts
8 Thrusters
Strength
Power Clean
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 2 repetitions in the Power clean. No back off sets after you reach the RPE of 9 for 2 repetitions.
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
For Time:
200m Run
Then, 3 rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run
Then, 2 Rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run
Then, 1 round:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
RX+: 155#/105#
AX: 95#65#
RX: 135#95#
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.
Barbell Movement: choose a moderate weight that you feel comfortable cycling. All Deadlifts should be unbroken. Scale as needed.