Warm-Up
3 Rounds for quality:
40 High Knees
20 Walking Lunges
10 Sit-Ups
5 Burpees
After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar:
5 Hang Power Cleans
5 Strict Press
5 Front Squats
Strength
2 Hang Power Cleans + 1 Clean
1 Set @ RPE 7
3 Sets @ RPE 8
Strength Tip
Here 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.
Objective: Build to an RPE of 7 for 1 set of the complex (2 hang power cleans + 1 squat clean). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knees.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
4 Rounds for time:
15 Power Snatches, 75#/55#
15 GHD Sit-Ups
30 Double Unders
Variation B:
4 Rounds for time:
15 Burpees
15 Sit-Ups
30 Double Unders
Workout Tip
In Variation B, if you do not have a jump rope perform 50 High Kees each round.