Warm-Up
5 Rounds
20 High Knees
20 Butt Kickers
10 Walking Lunges
10 Empty bar Push Presses
Strength
Push Press + Split Jerk
(2 + 3)
Build to an RPE 6 for 3 sets.
Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks.
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 Minute AMRAP
400m Run
20 Dumbbell Walking Lunges, 50#/35#
10 Dumbbell Hang Power Clean and Jerks, 50#/35#
Variation B:
12 Minute AMRAP
400m Run
20 Walking Lunges
10 Handstand Push Ups
Workout Tip
For variation A make sure dumbbell movements are completed in 2 sets or less. Scale to load as needed.