Warm-Up
3 Rounds:
400m Run
Then, complete 3 rounds with an empty bar:
3 Strict Press
3 Front Squats
3 Strict Press
6 Front Rack Lunges
Strength
1 Hang Power Cleans + 1 Clean
1 Set @ RPE 7
3 Sets @ RPE 8
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.
Build to an RPE of 7 for 1 set of the complex (1 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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
20 Minutes AMRAP:
10 Calorie Row
10 Dumbbell Lunges, 50#/35#
10 Toes to Bar
Variation B:
20 Minute AMRAP:
400m Run
20 Single-Leg Squats
10 V-Ups
Workout Tip
For Variation A make sure the load on the dumbbells is a weight we feel comfortable completing all repetitions unbroken. Scale as needed.