Warm-Up
A) 4 Rounds:
40 Single-Unders
20 Double-Unders
10 Reverse Lunges
B) 2 Rounds:
10 Back Squats, with an empty bar
10 Barbell Muscle Snatches
Strength
Back Squats
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8X2
Objective: Build to an RPE of 8 for 4 repetitions in the Back squats for 2 sets of 4 repetitions.
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:
12 Minutes AMRAP:
9 Hang Power Snatches, 75#/55#
6 Overhead Squats, 75#/55#
30 Double-Unders
Variation B:
12 Minute AMRAP:
12 Down-Ups
12 Jumping Squats
60 High Knees
Workout Tip
Make sure the load on the barbell is light enough to complete all repetitions in unbroken sets.