Warm-Up
8 Minutes of Movement
10 Calorie Row
10 Wall Balls
10 Walking Lunges
5 Burpees
5 Hang Squat Cleans – With An Empty Bar
Strength
Power Clean + Front Squat
(3 + 3) @ RPE 5
(3 + 3) @ RPE 6
(3 + 3) @ RPE 7 x 2
Objective: Build to an RPE of 7 for the following complex. 3 Power Clean from the ground + 3 Front Squats for 2 sets.
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:
3 Rounds:
2:30 Minute Clock
10 Thrusters, 95#/65#
10 Burpees Over-The-Bar
Max Calorie Row
[2:30 Minute Rest]
Variation B:
3 Rounds:
2:30 Minute Clock
40 Mountain Climbers
20 Sit-Ups
Max Plank Hold
[2:30 Minute Rest]
Workout Tip
For Variation A, make sure thrusters are completed in an unbroken set. Scale load as needed.