Warm-Up
A) 300m Row
Then,
3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps
B) 300m Row
Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups
Strength
1 Power Clean + 1 Push Press + 1 Split Jerk
1 set @RPE6
1 set @RPE7
2 sets @RPE8
Strength Tip
Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.
Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.
Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.
Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.
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
EMOMx10 minutes
Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#
Even: rest
RX: As is
RX+: 155#/105#
Workout Tip
Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.