Warm-Up
4 Rounds:
10 Step Ups – On Box
5 Hang Power Cleans with Dumbbells
5 Dumbbell Strict Presses
Strength
Every Minute on the Minute for 12 Rounds
1 Hang Power Clean + 1 Hang Clean
Build to an RPE 8
(Compare to 7.12.21)
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 bodyweight workout.
Variation A:
For Time:
30 Box Jumps, 24”/20”
30 Dumbbell Hang Power Cleans, 50#/35#
30 Dumbbell Shoulder to Overheads, 50#/35#
20 Box Jumps, 24”/20”
20 Dumbbell Hang Power Cleans, 50#/35#
20 Dumbbell Shoulder to Overheads, 50#/35#
10 Box Jumps, 24”/20”
10 Dumbbell Hang Power Cleans, 50#/35#
10 Dumbbell Shoulder to Overheads, 50#/35#
Variation B:
Every Minute on the Minute for 16 Rounds:
Minute 1:
15 Broad Jumps
Minute 2:
30-Second Wall Sit
Minute 3:
60-Second Plank
Minute 4:
[1 Minute Rest]
Workout Tip
For Variation B, make sure to have 15 seconds or more in Minute 1. Scale repetitions if needed.