Warm-Up
3 Rounds:
200m Run
10 Wall Balls, 20#/14#
5 Toes to Bar
5 Dumbbell Press
After you have completed all 3 rounds complete 3 rounds of the following with an empty bar:
5 Hang Power Cleans
5 Hang Squat Cleans
5 Front Squats
Strength
1 Power Clean + 1 Squat Clean
1 Set @ RPE 8
Then take 85% of your RPE 8 of the day and complete the following:
1 Set Every Minute on the Minute for 5 Rounds.
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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
50 Calorie Row
Then,
5 Rounds:
3 Power Snatches, 95#/65#
6 Overhead Squats, 95#/65#
9 GHD Sit-Ups
Then,
50 Calorie Row
Variation B:
For Time:
800m Run
Then,
5 Rounds
3 Handstand Push-Ups
6 Jumping Lunges
9 Sit-Ups
Then,
800m Run
Workout Tip
In Variation A and B, make that the movements can be completed in unbroken sets. Scale load or movements as needed.