Warm-Up
4 Rounds:
20 Single-Unders
10 Double-Unders
5 Strict Toes-to-Bar
After you have completed all 3 rounds complete 3 rounds of the following with an empty bar:
5 Hang Power Cleans
5 Hang Squat Cleans
5 Front Squats
Strength
Squat Clean
2 @ RPE 8
Then take 85% of your RPE 8 of the day and complete the following:
2 Repetitions Every Minute on the Minute for 5 Rounds.
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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
3 Rounds:
30 Air Squats
20 Toes-to-Bar
10 Power Cleans, 155#/105#
50 Double-Unders
Variation B:
3 Rounds:
30 Air Squats
20 V-Ups
10 Burpee Broad Jumps
50 High Knees
50 Butt Kickers
Workout Tip
Make sure to complete the toes-to-bar section in 2 sets or less. Scale repetitions as needed.