A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

400m Run
10 Wall Balls
10 American Swings
400m Run


Hang Power Clean, Below Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 sets at 85% of 3@9

Strength Tip

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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your 3@9 take 85% of that weight and complete 3 more sets 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 the below 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.


5 Minute AMRAP:

10 Dumbbell Power Cleans, 50#/35#
100m Run
2 Minutes Rest

5 Minute AMRAP:

10 Dumbbell Shoulder-to-Overhead, 50#/35#
100m Run

Workout Tip

Dumbbell: you should be able to complete all repetitions with the dumbbell in 2 sets or less!
Run: sprint the 100M Run!

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