Warm-Up
2 Rounds:
5 Hang Power Cleans, with an empty bar
5 Front Squats, with an empty bar
5 Presses
Strength
Hang Power Cleans
3 reps @ RPE 7×3
3 reps @ RPE 8
Objective: Build to an RPE of 7 for 3 repetitions in the Hang Power clean for 3 sets of 3 repetitions. Then build to an RPE of 8 Hang power clean for 1 set. Hang will be defined as above the knee.
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:
4 Rounds:
7 Hang Power Snatches
7 Burpee Box Jumps, 24”/20”
200m Run
Variation B:
4 Rounds:
14 Dumbbell Snatches, 50#/35#
7 Burpees
200m Run