Warm-Up
2 Rounds:
200m Run
10 Dumbbell Deadlifts
10 Dumbbell Front Squats
200m Run
10 Wall Balls
5 Strict Pull-Ups
Strength
Full Squat Clean
2 @ RPE5
2 @ RPE6
2 @ RPE7x3
Objective: Build to an RPE of 7 for the Full squat Clean for 2 repetitions 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
5 Rounds For Time:
200m Run
10 Hang Power Cleans, 115#/85#
5 Thrusters, 115#/85#
Variation B
5 Rounds For Time
200m Run
10 Burpees
20 Air Squats
Workout Tip
For Variation A, make sure the load on the bar is moderate and thrusters are completed in unbroken sets of 5.