Warm-Up
3 Rounds:
12 Step Ups
12 Sit-Ups
6 Dumbbell Power Cleans
6 Toes to Bar
Strength
Sumo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the sumo deadlift, athletes should have a wider stance than their conventional deadlift, and their hands inside their legs. Position should be slightly more upright. 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:
15 Minute AMRAP:
15 Hang Power Cleans, 50#/35#
12 Box Jumps, 24”/20”
9 Toes to Bar
Variation B:
20 Minute AMRAP:
10 Single Leg Squats
10 Hand Release Push-Ups
10 Single Leg Squats
20 Sit-Ups
Workout Tip
For Variation A and B, make sure that movements feel comfortable being completed in 2 sets or less. Scale load or repetitions as needed.