Warm-Up

2 Rounds:

50 Single-Unders

25 Double-Unders

10 Wall Balls, 20#/14#

5 Down Ups

Strength

Squat Clean

2 @ RPE 8

Then take 80% of your RPE 8 of the day and complete the following:

2 Repetitions Every 90 seconds 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:

5 Rounds For Time

5 Hang Power Clean, 135#/95#

5 Front Squats

50 Double Unders

Variation B:

5 Rounds For Time

400m Run

20 Down Ups

10 Handstand Push-Ups

Workout Tip

For Variation A, make sure to perform the barbell movements in sets of 4-8 repetitions for the hang power clean portion and 2-4 repetitions for the hang power snatch portion. One bar for the workout.

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