Warm-Up
A) 2 Rounds:
10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press
B) 2 Rounds:
3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row
Strength
Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
1@ RPE 6
1@ RPE 7
1@ RPE 8×3 sets
Strength Tip
Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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
EMOMDAY
Every 2 Minutes x 5 rounds:
3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row
RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. Chest-to-bar pull-ups
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.
Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.
Cal Row: Push It! This station should not take you more than 45 seconds.