Warm-Up
2 Rounds:
200m Run
10 Dumbbell Snatches Right
10 Dumbbell Snatches Left
10 Wall Balls
10 Hang Squat Cleans with an empty bar
Strength
Power Clean + Front Squat
(2 + 2) @ RPE5
(2 + 2) @ RPE6
(2 + 2) @ RPE7x3
Objective: Build to an RPE of 7 for the following complex. 2 Power Clean from the ground + 2 Front Squats for 3 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 a bodyweight workout.
Variation A
5 Rounds or Time:
200m Run
10 Hang Power Snatches, 95#/65#
5 Overhead Squats, 95#/65#
Variation B
5 Rounds For Time:
200m Run
40 Mountain Climbers
20 Sit-Ups
40 Walking Lunges
Workout Tip
For Variation A, make sure the load on the bar is light to moderate. All sets should be completed in 2 sets or less. Scale load as needed.