Warm-Up
2 Rounds:
50 Single-Unders
25 Double-Unders
10 Wall Balls, 20#/14#
5 Down Ups
Strength
Squat Clean
1 @ RPE 8
Then take 85% of your RPE 8 of the day and complete the following:
1 Repetitions Every Minute on the Minute for 5 Rounds.
Strength Tip
Here 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:
For Time
20-16-12-8-4
Hang Power Cleans, 115#/75#
10-8-6-4-2
Hang Power Snatches, 115#/75#
50-40-30-20-10
Double Unders
Variation B:
For Time
20-16-12-8-4
Hand release Burpees
10-8-6-4-2
Hand Release Push Ups
200m-200m-200m-200m
Run
Workout Tip
For Variation A, make sure to perform the barbell movements in sets of 4-8 repetitions for the hang power clean portion and 2-4 repetitions for the hang power snatch portion. One bar for the workout.