20m High Knees
20 Russian Swings
B) 4 Rounds:
5 Ball Slams
10 Ring Rows
20 seconds Plank
8 reps @ RPE 6
8 reps @ RPE 7×2 Sets
8 reps @ RPE 8×3 Sets
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.
Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.
4 Rounds For Time:
15 Box Jumps, 24″/20″
12 Chest to Bar Pull-Ups
9 Dumbbell Snatches Each Arm, 50#/35#
Box Jumps: you may step down if needed.
Chest to Bar Pull-Ups: each round should not take you more than 1 minute to complete, scale repetitions as needed. May scale to kipping pull-ups if needed.
Dumbbell Snatches: each round has a total of 18 repetitions, 9 each arm.