A) 4 Rounds:
5 Calorie Row
10 Air Squats
B) Every Minute On the Minute x 2 rounds:
4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time
2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets
Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.
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.
Every 3 minutes x 4 rounds, alternate stations A and B:
30/24 Calorie Row
8 Dumbbell Power Cleans, 50#/35#
Note: you will perform each station 2 times, alternating a total of 4 rounds.
Row: you should not take more than 2:30 min for this station, scale calories as needed.
B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.
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