Warm-Up
[2 Rounds]
2-Minute Row at RPE 6
10 Dumbbell Deadlifts
5 Strict Pull-Ups
5 Burpees
Strength
1-Count Pause Deadlift
6 rep @ RPE 6
6 rep @ RPE 7
6 rep @ RPE 8×2
Objective: Build to an RPE of 8 for 6 repetitions in the 1 Count Pause Deadlift for 2 sets of 6 repetitions.
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.
We will define the location of the pause 1 inch off the ground. The pause will be for 1 second for each repetition.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
[3 Rounds for Time]
21 Calorie Row
12 Power Snatch, 115#/75#
6 Bar Muscle-Ups
Variation B:
For Time:
[3 Rounds for Time]
400m Run
20 Hand Release Push-Ups
20 Air Squats
Workout Tip
For Variation A, Make sure the power snatch is a load that you can complete in 4 sets or less. Scale as needed.