A) 2 rounds:
1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats
B) 2 Rounds, with an empty barbell:
2 Strict Press
2 Front Squats
4 Front Rack Lunges
30 seconds Rest
1 Power Clean + 1 Split Jerk
1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8
Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.
Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.
Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.
Every 2 Minutes for 6 Rounds:
4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike
RX: As is.
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.
Bike/Row: this should be a hard sprint, get it done, and rest!