A) 3 rounds:

10 Calorie Row
10 Wall Balls
10M Bear Crawl

B) 3 rounds with an empty bar:

8 Strict Press
8 GHD Sit-Ups
8 Box Jumps


Push Jerk

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2

Objective: build to an RPE of 8 for 5 repetitions in the Push Jerk for 2 sets.

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.



Every 2 Minutes x 6 Rounds:

6 Squat Cleans, 135#/95#
12 Calorie Row

RX+: 155#/105#
RX: As is.
AX: 95#/75#

Workout Tip

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.

Each round of cleans should not take you more than 30 seconds. After both movements you should have 30 seconds of rest before the next round.

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