Warm-Up
4 Rounds:
30 Jumping Jacks
200m Run
10 Down Ups
5 Hand Release Push-Ups
Strength
Push Press
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
Objective: Build to an RPE of 8 for 3 repetitions in the Push Press for 1 set of 3 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, dip down, maintaining an upright position, and aggressively drive with the legs and press the bar straight overhead.
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:
For Time:
4 Rounds
20 Dumbbell Snatches
20 Box Jumps, 24”20”
+
4 Rounds
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Push Presses, 50#/35#
Variation B:
For Time:
4 Rounds
20 Jumping Squats
20 V-Ups
+
4 Rounds
10 Push-Ups
10 Down Ups
Workout Tip
For Variation A, Make sure you can complete all dumbbell movements in 3 sets or less. Scale as needed.