Warm-Up
3 Rounds
10 Step Ups
10 Box Jumps
10 Sit Ups
10 Dumbbell Press
10 Dumbbell Push Press
Strength
Push Press
6 reps @ RPE 6
6 reps @ RPE 7×4
Objective: Build to an RPE of 7 for 6 repetitions in the Push Press for 4 sets of 6 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, dip down, maintaining an upright position, and aggressively drive with the legs and press the bar straight overhead.
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:
30-24-18-12-6
Dumbbell DB Snatchess, 50#/35#
Dumbbell Bench Press, 50#/35#
Box Jump Overs, 24″/20″
Variation B:
For Time:
30-24-18-12-6
Hand Release Push Ups
Sit Ups
Broad Jumps
Workout Tip
For Variation A, make sure to choose a weight that you can complete in 3 sets or less each round.