Warm-Up
A) 500m Row
Then,
2 rounds:
10 Ring Rows
10 Dumbbell Push Press
10 Sit-Ups
B) 3 rounds with an empty bar:
5 Hang Power Cleans
5 Strict Press
5 Front Squats
Strength
2 Hang Power Cleans + 1 Clean
1 Set @ RPE 7
3 Sets @ RPE 8
Objective: Build to an RPE of 7 for 1 set of the complex (2 hang power cleans + 1 squat clean). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knee.
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:
EMOMx12 min:
Odd Minutes:
2 Rounds of:
3 Deadlifts, 115#/75#
3 Hang Power Cleans, 115#/75#
3 Push Presses,115#/75#
Even Minutes:
15/12 Calorie Row
Variation B:
EMOMx12 min:
Odd Minutes:
2 Rounds of:
5 Close Grip Push-Ups
10 Air Squats
Even Minutes:
200M Run
Workout Tip
Make sure for each variation you have at least 15 seconds of rest per round. Scale repetitions down if needed.