Warm-Up
2 Rounds:
200m Row
200m Run
10 Pull-Ups
10 Push-Ups
10 Muscle Cleans with a Barbell
Strength
1 Clean High Pull + 1 Power Clean + 2 Power Clean
1 Set @ RPE 6
1 Set @ RPE 7×2
Strength Tip
Here 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.
1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 7 and stay there for a total of 2 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Capacity:
0:00-5:00
3 Rounds:
8 Hang Squat Clean, 135#/95#
4 Ring Muscle-Up
5:00-10:00
400M Run
400M Row
10:00-15:00
1-2-3..
8 Front Squat, 135#/95#
4 Bar Muscle-Up
Variation B:
3 Rounds:
Every 2 Minutes Alternate A-B
A.
200m Run
B.
2 Rounds:
20 Jumping Lunges
10 Burpees
Workout Tip
Make sure you have 1 minute of rest or more in each 5-minute interval.