Warm-Up
3 Minute Row at RPE 6
Then,
3 Rounds: With an Empty Bar
5 Back Squats
5 Hang Power Snatches
5 Back Squats
5 Good Mornings
Strength
Back Squats
5 Reps @ RPE 5
5 Reps @ RPE 6
5 Reps @ RPE 7
5 Reps @ RPE 8 x 1
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 3 sets.
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:
Every 3 Minutes x 4 Rounds
30 Wall Balls, 20#/14#
15 Power Snatches, 75#/55#
Max Calorie Row
[Rest 3 Minutes]
Variation B:
Every 3 Minutes x 4 Rounds
30 Jumping Squats
15 Handstand Push-Ups
Max Broad Jumps
[Rest 3 Minutes]
Workout Tip
For Variation A, Make sure the wall ball load is something you can complete in 2 sets or less for each round. Scale as needed.