Warm-Up

2 Rounds:

40 High Knees

40 Butt Kickers

20 Knee Raises

20 Air Squats

10 Dumbbell Hang Power Cleans

10 Dumbbell Front Squats

 

Strength

Full Squat Clean

1 @ RPE5

1 @ RPE6

1 @ RPE 7

1 @ RPE 8

1 @ RPE 9×1

Objective: Build to an RPE of 9 for the Squat clean for 1 heavy set, building in 1 repetition each set.  

In this set, 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:

15-12-9-6-3

Thruster, 95#/65#

Toes to Bar

 

Variation B:

For Time:

30-24-18-12-6

Jumping Squats

15-12-9-6-3

V-Ups

 

Workout Tip

For Variation A, make sure the load on the bar is moderate and thrusters are completed in unbroken sets.

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