Warm-Up

A) 2 Rounds:

250m Run
10 Wall Balls,
5 Dumbbell Snatch Left
5 Dumbbell Snatch Right

B) 3 rounds with an empty bar:

5 Hang Power Cleans
5 Strict Press
5 Front Squats

Strength

2 Hang Power Cleans + 1 Clean

1 Set @ RPE 7
3 Sets @ RPE 8

Objective: build to an RPE of 7 for 1 set of the complex (2 hang power cleans + 1 squat clean). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knees.

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:

500m-400m-300m-200m-100m
Row

10-8-6-4-2
Squat Snatch, 96#/75#

Variation B:

3 Rounds:

800m Run
80 Double-Unders
40 Down-Ups
20 Sit-Ups

Workout Tip

Make sure for each variation you have at least 15 seconds of rest per round. Scale repetitions down if needed.

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