Warm-Up
9 Minutes:
10 Step-Ups
10 Strict Dumbbell Press, light
10 Box Jumps
1 Minute Row
Strength
Push Jerk
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x2
Objective: Build to an RPE of 8 for the Push Jerk for 2 sets.
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 a bodyweight workout.
Variation A
For Time:
50 Dumbbell Hang Power Cleans, 50#/35#
50 Dumbbell Push Press, 50#/35#
50 Box Jumps, 24”/20”
50 Hand Release Push-Ups
50 Calorie Row
Variation B
For Time:
60 Second Plank
30 Handstand Push-Ups
50 Broad Jumps
30 Close Grip Push-Ups
60 Second Plank
30 Close Grip Push-Ups
50 Broad Jumps
30 Handstand Push-Ups
60 Second Plank
Workout Tip
For variation A, Make sure each set of dumbbells is completed in 5 sets or less. Scale as needed.