Warm-Up
A) 1 round:
400m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
200m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
100M Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
B) With an Empty Bar:
4 Hang Power Cleans, above the knee
4 Hang Cleans, above the knee
– Rest 30 seconds
4 Hang Power Cleans, below the knee
4 Hang Cleans, below the knee
Strength
Clean
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
2 reps @ RPE 10
Strength Tip
Objective: build to an RPE of 10, performing the 2 repetitions 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
3 Rounds For Time:
200m Run
15 Handstand Push-Ups
10 Power Cleans, 155#/105#
RX+: 155#/105#. Strict HSPU
RX: 135#/95#
AX: 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.
Run: complete the 200m run in 60 seconds or less.
Handstand Push-Ups: complete each set in 2 rounds or less.
Power Cleans: complete each round of cleans in 5 sets or less. Scale as needed.