Warm-Up
2 Rounds:
50 Single-Unders
25 Double-Unders
10 Wall Balls, 20#/14#
5 Down Ups
Strength
Squat Clean
2 @ RPE 8
Then take 80% of your RPE 8 of the day and complete the following:
2 Repetitions Every 90 seconds 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:
5 Rounds For Time
5 Hang Power Clean, 135#/95#
5 Front Squats
50 Double Unders
Variation B:
5 Rounds For Time
400m Run
20 Down Ups
10 Handstand Push-Ups
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.