Warm-Up
3 Rounds:
200m Run
10 Strict Press with an Empty Barbell
10 Walking Lunges
Strength
Push Press + Split Jerks
(2 + 1) @ RPE 5
(2 + 1) @ RPE 6
(2 + 1) @ RPE 7
Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 Split Jerk.
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:
200m Run
10 Dumbbell Snatches, 50#/35#
5 Strict Dumbbell Press, 50#/35#
Variation B:
15 Minute AMRAP:
200m Run
10 Down Ups
10 Close Grip Push-Ups
Workout Tip
For Variation A, make sure dumbbells are completed in unbroken sets, scale load as needed.