Warm-Up
A) 2 Rounds:
250m Run
10 Wall Balls,
5 Dumbbell Snatch Left
5 Dumbbell Snatch Right
B) 3 rounds with an empty bar:
5 Hang Power Cleans
5 Strict Press
5 Front Squats
Strength
2 Hang Power Cleans + 1 Clean
1 Set @ RPE 7
3 Sets @ RPE 8
Objective: build to an RPE of 7 for 1 set of the complex (2 hang power cleans + 1 squat clean). Then build to an RPE of 8 of the complex for 3 sets. Hang will be defined as above the knees.
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:
500m-400m-300m-200m-100m
Row
10-8-6-4-2
Squat Snatch, 96#/75#
Variation B:
3 Rounds:
800m Run
80 Double-Unders
40 Down-Ups
20 Sit-Ups
Workout Tip
Make sure for each variation you have at least 15 seconds of rest per round. Scale repetitions down if needed.