Warm-Up
2 Rounds:
200m Run
10 Dumbbell Deadlifts
10 Hang Dumbbell Power Cleans
10 Push-Ups
Strength
Touch and Go Deadlift
2 Reps @ RPE6
2 Reps @ RPE7
2 Reps @ RPE8
2 Reps @ RPE9
Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions.
Objective: build to an RPE of 9 for 2 repetitions in the deadlift for 1 set.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
3 Rounds For Time:
400m Run
20 Dumbbell Power Cleans, 50#/35#
10 Burpee Box Jumps, 24”/20”
Variation B
3 Rounds For Time:
400m Run
20 Handstand Push-Ups
10 Broad Jumps
Workout Tips
Variation A, make sure the load on the dumbbell movements is light enough to complete in 3 sets or less.