Warm-Up
4 Rounds:
100m Row
5 Air Squats
5 Front Squats, with an empty bar
5 Hang Power Cleans, with an empty bar
5 Thrusters, with an empty bar
Strength
Every Minute on the Minute for 10 Rounds
2 Hang Power Clean + 1 Hang Clean
Build to an RPE8
(Compare to 6.21.21)
Objective:
Start with an empty bar and slowly build in each round until you reach an RPE of 8 in the complex. If you reach an RPE8 in the complex before the 10 minutes is complete, stay at the load. You will have 60 seconds to complete the complex.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
0:00-4:59
5 Rounds:
2 Hang Power Cleans, 135#/95#
2 Push Presses, 135#/95#
4 Burpees Over the Bar
5:00-9:59
1000m Row
10:00-14:59
5 Rounds:
2 Hang Power Cleans, 135#/95#
2 Front Squats, 135#/95#
4 Burpees Over the Bar
Variation B
For Time:
12 Handstand Push-Up
12 Sit-Ups
60 High Knees
60 Butt Kickers
12 Handstand Push-Up
12 Sit-Ups
50 High Knees
50 Butt Kickers
12 Handstand Push-Up
12 Sit-Ups
40 High Knees
40 Butt Kickers
After each round reduce the high knees and butt kickers by 10 repetitions until they are all completed
Workout Tip
For Variation A, all barbell movements should be completed in unbroken sets. Scale load as needed. For the row portion, make sure to have at least 30 seconds of rest. Scale distance as needed.