A) 2 Rounds:
10m High Knees
10m Walking Lunge
B) 3 Rounds:
12 Wall Balls, 14#/10#
6 Strict Pull-Ups
Hang Power Clean, above knees
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 set at 90% of [email protected]
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.
Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.
Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.
Every 2 Minutes for 5 Rounds:
1 Squat Snatch, 135#/95#
3 Power Clean and Jerks, 135#/95#
Snatch: this should be a moderate to heavy weight, scale as needed.
Run: you should be able to complete the 200m run in 1 minute or less
Power Clean and Jerk: same weight as your squat snatch, should be moderate to light.