Warm-Up
4 Rounds:
40 Singles
20 Doubles
10 Lunges
5 Strict Press Empty Bar
Strength
Split Jerk
3 reps @ RPE 6
3 reps @ RPE 7×3
Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. 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:
10 Rounds For Time:
4 Handstand Push-Ups
4 Pull-Ups
20 Double Unders
Variation B:
10 Rounds For Time:
5 Handstand Push-Ups
10 Air Squats
15 Sit-Ups
Workout Tip
For Variation A make sure the barbell is light where all sets are completed in 3 sets or less. Scale load as needed.