Warm-Up
A) 2 Rounds:
30 High Knees
30 Butt Kickers
15 Broad Jumps
15 Calorie Row
B) 2 Rounds:
5 Hang Power Cleans, with an empty bar
5 Front Squats, with an empty bar
5 Presses
Strength
Hang Power Snatch
3 reps @ RPE 7×3
3 reps @ RPE 8
Objective: Build to an RPE of 7 for 3 repetitions in the Hang Power Snatch for 3 sets of 3 repetitions. Then build to an RPE of 8 Hang Power Snatch for 1 set. Hang will be defined as above the knee.
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:
500m Row
25 Thrusters, 95#/65#
500m Row
25 Pull-Ups
500M Row
Variation B:
400m Run
100 High Knees
100 Butt Kickers
100 Mountain Climbers
400M Run
25 Pull-Ups
400M Run
Workout Tip
Choose a weight that you can complete in 2 sets or less, scale load as needed. If no pull-up bar is available, choose a substitution below that is appropriate:
– Bent-Over Bar Row for 50 repetitions
– Bent-Over Dumbbell Row for 50 repetitions