Warm-Up
A) 2 Rounds:
200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats
B) 2 Rounds:
4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run
Strength
Clean
2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets
Strength Tip
Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.
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
For Time:
200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run
RX: As is
AX: 35#/25#
Workout Tip
Run: don’t spend more than 1 minute on the 200M run, scale as needed.
Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.