Warm-Up
2 Rounds:
200m Run
10 Walking Lunges
5 Burpees
10 Air Squats
20 Ring Rows
Strength
1 Clean High Pull + 1 Power Clean
1 Set @ RPE 6
1 Set @ RPE 7
1 Set @ RPE 8×2
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.
1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 8 and stay there for a total of 2 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 2 Minutes x 5 Rounds
200m Run
10 Unbroken Pull-Ups
Max Power Clean, 135#/95#
[90 Second Rest]
Variation B:
Every 2 Minutes x 5 Rounds
200m Run
10 Broad Jumps
Max Perfect Burpees
Workout Tip
The Perfect Burpees will be Burpees with a Strict Push-Up.