Warm-Up
3 Rounds:
250m Row
14 Ring Rows
14 Knee Raises
7 Wall Balls
7 Front Squats, with an empty barbell
Strength
Power Clean + Front Squat
(2 + 2) @ RPE5
(2 + 2) @ RPE6
(2 + 2) @ RPE7x3
Objective: Build to an RPE of 7 for the following complex. 2 Power Clean from the ground + 2 Front Squats for 3 sets.
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 a bodyweight workout.
Variation A
Every 3 Minutes for 6 Rounds, alternating between station A and Station B.
Station A:
500m Row
Station B:
12 Pull-Ups
12 Power Snatches, 75#/65#
12 Wall Balls, 20#/14#
12 Toes-to-Bar
Variation B
Every 3 Minutes for 6 Rounds, alternating between station A and Station B.
Station A:
400m Run
Station B:
40 Mountain Climbers
20 Sit-Ups
10 Broad Jumps
5 Handstand Push-Ups
Workout Tip
For both variations, make sure to have at least 30 seconds of rest each round. Scale repetitions as needed.