A) 3 Rounds:
10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
B) 9-6-3 reps of:
Muscle Clean, above knees
Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets
Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.
3 Rounds for Time:
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar
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.
Run: you should finish your run in 2 minutes or less, scale distance as needed.
Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.
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