A) 2 rounds:
10 Calorie Row
10 Walking Lunges
B) 3 Rounds:
10 Dumbbell Push Press
Hang Power Clean, Above Knees
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9×1
Then, 3 sets at 85% of 3@9
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 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.
In Teams of 2:
6×20 Calorie Row/Bike, Alternating every 20 calories.
Then 6 Rounds Alternating every complete round:
12 Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/ 35#
6×20 Calorie Row/Bike, alternating every 20 calories.
This is a team workout where one person works at a time. If you do not have a partner cut the rounds in ½ and have a 1:1 rest-work ratio.