A) 3 Rounds:
5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats
B) 1 Round:
20 Russian Swings
Here 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 8 for 2 sets of 5 repetitions with every weight jump.
Note: the pause is 1 inch off the ground for a 1 count pause. After the pause, continue to the finish position of the deadlift, with the hips fully extended. Pause for each repetition.
Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.
5 Rounds of:
5 Dumbbell Power Cleans, 50#/35#
Start the workout with a running clock. You have 10 minutes to run a mile, once completed, rest in the remainder of the 10 minutes. Then you will complete 5 rounds in the 5 minute time domain, rest in the remainder of the 5 minutes. Finish with a max 500m effort.