Warm-Up
3 Rounds
20 Singles
10 Double-Unders
5 Muscle Cleans with an Empty Bar
10 Front Squats with an Empty Bar
20 Ring Rows
Strength
Start with an Empty Bar and Build to an RPE 8.
Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform 3 Squat Cleans
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.
Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
2 Rounds for Time:
80 Double-Unders
40 Burpees Over Bar
20 Hang Squat Cleans, 115#/75#
10 Ring Muscle Ups
Variation B:
3 Rounds:
2-Minute Clock
200m Run
Max Sit-Ups
[1-Minute Rest]
2-Minute Clock
200m Run
Max Down-Ups
[1-Minute Rest]
Workout Tip
For both variations make sure to have at least 20-seconds of rest in each station. For variation A, with the Barbell movements.