Warm-Up
A) 2 Rounds:
200m Run
20 Ring Rows
20 Sit-Ups
B) 2 Rounds with an empty bar:
4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press
Strength
Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 3 sets
Objective: 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
Capacity
5 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run
RX+: 95#/65#
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.
Strict Press: you should choose a load that you can complete in sets of 5.
Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.